Every 3 minutes do 3 rounds of:
AMRAP in 10 minutes of:
Results: Clusters worked surprisingly well … even on video 🙂 AMRAP – 3 rounds exactly.
Every 3 minutes for 5 rounds:
Then perform AMRAP in 20 minutes of the following with rep scheme per round as shown:
Results: The first part worked really well. 3 minutes seems like a long time but the last round of pushups was very hard. Go heavy with the dips and full range of motion since it is only 3 reps. This will also give everyone time to check their messages between sets ;-).
For the second part did 2 full rounds plus 60 DUs, 30 Snatches and 3 T2B. So total… 100-80-60 DUs, 50-40-30 Snatches and 25-20-3 T2B. Also really hard.
EMOM perform 5-4-3-2-1-2-3-4-5 of the first exercise and 5 of the second exercises of following couplets. For example in minute 1 do 5 Bench+5 Pullups, minute 2 do 4 Bench+ 5 Pullups, minute 3 do 3 Bench+5 Pullups, etc.:
Couplet 1:
Rest 2 minutes then do Couplet 2:
Rest 2 minutes then do Couplet 3:
Results: Needed a heavier Bench Press but otherwise worked pretty well.
Every 2 minutes on the minute do Back Squats as follows:
5-5-5-5-5 @ 80kg
Then for time complete:
Results: 16:15. The original workout also had Toes to Bar as a the second set, but I forgot to do it when I was working out so if you are up to an extra challenge add them into the mix. Be warned, as written it was already really hard.
Every 2 minutes for 10 minutes:
The do two rounds of the following 3 sets, rest 3 minutes between each set:
Set 1: AMRAP in 3 minutes of:
Set 2: AMRAP in 3 minutes of:
Set 3: AMRAP in 3 minutes of:
Results: