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:
EMOM perform 6 rounds of the following sets (one round is all three sets for a total of 18 sets/18 minutes).
First minute (4th minute, 7th minute, etc.) –
Second minute (5th minute, 8th minute, etc.) –
Third minute (6th minute, 9th minute, etc.) –
Repeat for the 6 rounds…
Results: Made this one up on my own and it seems like it worked really well. Got the last pushup in the last round with 3 seconds to go, had to even breakup the handstand pushups. Be careful and try and use more core with the burpees and less arm or your pushups will be really hard. Right combination of keeping good controlled form since you have a whole minute, but also a good metcon because the volumes are high enough to get the blood pumping.
Perform AMRAP in 20 minutes of:
Results: 12 rounds.
Inspired by Atomic Crossfit’s workout of the same name. For time complete one round of the following (time cap of 20 minutes):
Then set tabata timer to 30 seconds work / 30 seconds rest for 8 rounds and alternate each round:
Results: The metcon took 12:11, even though I think I accidently did 40 KB swings in the first round…