Saturday
Warm-up
Warm-up
ON A 5:00 RUNNING CLOCK..
:30 Alt. High Knees
5 Scap Pull-ups into 5 Kipping Swings
:30 Alt. Butt Kicks
5 Renegade Rows
:30 Double Unders / Double Unders Attempts
5 Strict Pull-ups
:30 Alt. Knee Hugs
:30 Alt. High Knees
5 Scap Pull-ups into 5 Kipping Swings
:30 Alt. Butt Kicks
5 Renegade Rows
:30 Double Unders / Double Unders Attempts
5 Strict Pull-ups
:30 Alt. Knee Hugs
Workout
Metcon (AMRAP – Rounds and Reps)
1.) AMRAP x 20 MINUTES*
30 Double-Unders
15 Pull-Ups
15 Push-Ups
100m Sprint
30 Double-Unders
15 Pull-Ups
15 Push-Ups
100m Sprint
*For the AMRAP, rest 1:30 after each full round.
(Score is Rounds + Reps)
Immediately Into Part 2…
Deadlift (1-Rep Heavy )
2.) ON A 10:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Deadlift
Build to a Heavy 1-Rep Deadlift
(Score is Weight)
Partner Workout Option
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
1.) AMRAP x 25 MINUTES
30 Double-Unders
15 Pull-Ups
15 Push-Ups
100m Sprint
(Score is Rounds + Reps)
Immediately Into Part 2…
Deadlift (1-Rep Heavy)
2.) ON A 10:00 RUNNING CLOCK…
Both Partners build to a Heavy 1-Rep Deadlift**
Both Partners build to a Heavy 1-Rep Deadlift**
(Score is Combined Weight)
*For the AMRAP, P1 works while P2 rests, switching after a full round is completed.
**For the DL, partners share barbell and add up combined heaviest weight.
***Workout inspiration from Hero Workout ‘SCOOTER’
