Every 90 seconds for 9 rounds do 1-2-3-4-5-4-3-2-1 reps per round of
Then do 5 rounds for time of
Results: Getting both pullups and dips in for the round of 5 was difficult, used all of the 90 seconds. Also used too much weight on the dips and so didn’t get full extension in some rounds. Metcon in 11:22.
Take 15- 20 minutes and work up to a heavy
AMRAP in 20 minutes of
Results: Got up to 275lbs (125kg) with the deadlifts. For the metcon finished with 203 reps (23 calories rowed). Pace yourself. I finished the first part with 5:30 remaining which ended up being a lot of rowing :-p.
First do 5 rounds of
Then AMRAP in 7 minutes of
Then EMOM for 10 minutes do alternating
Results: For the bench press 135/170/185/205/210lbs (could only do 1 rep at 210… 205 is a new 3RM though). AMRAP 5 rounds plus 7 reps.
Not for time do Front Squats, rest 2-3 minutes between rounds
Then for time do 3 rounds of
Results: For the metcon 5:34.
Part A: AMRAP in 5 minutes of
Rest 4 minutes then
Part B: AMRAP in 5 minutes of
Rest 4 minutes then
Part C: AMRAP in 5 minutes of
Results: A – 4 rounds plus around 100m / B – 4 rounds plus 15 reps / C – 4 rounds plus 23 reps.