Not for time do 6 sets with the following rep and weight scheme. Rest as needed between sets.
First round:
Second round:
Results: For round 1 I used the following weights: 10kg, 20kg, 30kg. For round 2: 40kg, 50kg, 60kg
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.
Perform AMRAP in 20 minutes of:
Results: 12 rounds.
A. Every 2 minutes, for 10 minutes (5 sets):
B. Every 3 minutes, for 15 minutes (5 sets):
C. Three sets of the following:
Results: The format was taken from CF Invictus with some slight modifications. Part C can also be done resting 45 seconds between sets but I forgot and just did all three rounds in a row. Part C took 5 minutes, but time is not very important in this one. Don’t underestimate the Lunges… holding so much weight in each hand for 20 reps kills your upper body and your forearms.
First do 3 rounds of 5 x Hanging Cleans:
Then EMOM for 5 minutes do:
3 x Hanging Cleans @ 60kg
Finally, run 5k.
Results: Almost couldn’t finish the EMOM… last rep had to almost do a full clean and even then it was a struggle.