Weighted Pullups
3-3-3-3-3 @ 15kg
Weighted Dips
3-3-3-3-3 @ 25kg
Perform AMRAP in 12 minutes of:
Result: Weighted dips and pullups went really well. Metcon: 5 rounds. I threw in an additional 10 T2B at the end since 5 per round did not seem to be doing it. Alternative distribution of reps would be 12-9-6-3 instead of the 10-5-10-5.
Practice Double Unders
Take 15 minutes and try and perform 10 sets of 10 unbroken DUs. Any sets under 10 don’t count.
Perform as many rounds as possible in 8 minutes of:
Result: Completed all DUs in 15 minutes. It was good to have a goal when practicing and also not trying for max reps every time. For part two: 6 Rounds.
Perform 5 rounds of the following alternating working one minute and resting one minute:
Round 1:
Round 2:
Finally perform 100 Walking Lunges
Practice Double Unders
Weighted Pullups with hammer grip
3-3-3-3-3 (or max reps per set) @ 15kg
Perform as many rounds as possible in 12 minutes of
In fight gone bad format (one minute per exercise, rest one minute per round). Three rounds of:
The original workout had burpees as the first exercise. I also dropped the weight from 30kg since 30kg seemed too heavy for this type of workout.