Skill Practice Warm Up: Spend 8 minutes working up to a challenging (80-90%) strict press for 3 (out of the rack), or perform 3 reps on the minute for 6 minutes (at 50-60%)
Super Set: none
Metabolic Conditioning: “Fight Gone Bad”
As many reps as possible – 5 rounds
Five rounds of:
1min Wall-ball (Health: 10lb/10ft, Athletic*: 14lb/10ft, Performance: 20lb/10ft)
1min Muscle Clean or Sumo Deadlift High Pull (Health: 35lb, Athletic *: 55lbs, Performance: 75lbs)
1min Box Jump, (Health: 45lbs, Athletic *: 20″, Health: 12″, Performance: 20″)
1min Push-press (Health: 45lbs, Athletic *: 55lbs, Performance: 75lbs)
1min Row (Calories)
1 minute rest in between rounds.
The exercises must be completed in order, but you can start where you want (start on box jumps and end on SDHP for example).
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: About 80 reps per round. Scale Up
Coaching Tips: Choosing a different starting position can affect your score! We’ve found that starting on the row, or starting on box jumps can help people get more reps. Plan on getting lots of reps on the movements that you are good at or that are ‘fast’ (push presses and box jumps). Do work, but don’t push yourself too hard on the slower movements (rowing and wall ball).
‘Cash Out’: none