Monday
Warm-up
Warm-up
3 ROUNDS
:30 Bike*
6 Inch Worms
7/7 Single Leg DB RDL
8 Up-Downs Over DB**
:30 Bike*
6 Inch Worms
7/7 Single Leg DB RDL
8 Up-Downs Over DB**
*Increase Pace (EZ-Mod-Hard) each round
**Rd 3 Perform 6 Burpees over the DB
Strength
Deadlift (1×1+ @ 95%)
Workout
Metcon
EMOM x 10 MINUTES
MIN 1 – 12/10 Cal Bike
MIN 2 – 3 Deadlifts + 3 Burpees Over Bar + 3 Deadlifts (255/175)|(175/115)
MIN 1 – 12/10 Cal Bike
MIN 2 – 3 Deadlifts + 3 Burpees Over Bar + 3 Deadlifts (255/175)|(175/115)
(No Measure)
KG BB: (115/79)|(79/50)
1×3 @ 85%
1×1+ @ 95%
*Based on 90% of Heavy 1-Rep. The 1+ is optional to perform an additional heavy rep if the athlete can perform without compromising mechanics.
Week 4 of 9
(Score is Weight)