5 rounds to work up to a heavy 3 RM of
Then 2 rounds of
Then every 2 minutes for 12 minutes
Then 2 rounds of
Results: 3RM Bench Press 86kg/190lbs. Incline Bench 20 and 17 reps. For the E2MOM had to break the Pushups into sets of 4 and 2 and in the last set could only manage 4 Russian Pushups total before time ran out.
9 rounds to work up to a heavy 1 RM of
Then AMRAP in 8 minutes of
Results: Got up to 95kg on the Bench in round 7, failed at 98kg. No round 9. Metcon 3 rounds plus 8 reps.
Taken from the latest RepWerks Overhead Press cycle.
5 rounds increasing weight each round if possible
Then every 3 minutes for 15 minutes
Results: Strict Press… 30-34-36-39-39kg.
Buy in
Then every 3 minutes for 15 minutes
Cash out/cool down
Continue Bike for a total of 5km (including the first part).
Results: Broke DUs into 4 sets of 50. All unbroken except one so still got it. Bike 2.37km @ 18 resistance (14 resistance for the cool down). Started Bench Press with 155lbs (body weight) but dropped to 135lbs (85% of BW) after round 2.
AMRAP in 5 minutes
Rest 2 minute then
AMRAP in 5 minutes
Rest 2 minutes then
AMRAP in 5 minutes
Results: 13-24-35. Broke up the sets as needed to get the max reps.