Equipment workout
For Times:
You will have 8:00 for each part.
Try to choose reps/ modifications that will allow you at least 1:00-2:00 of rest before the next 8:00 begins. Scoring will be total time for each part You will do the "Rounds" first then the remaining time will be the DB movements So the 50, 40, & 30 will only be done after you have finished the 5,4, & 3 rounds
On the 0:00...
Part #1:
5 Rounds of
5 Strict Pull Ups (or 5/5 DB rows)
10 Push Ups
15 Squats
Then: 50 Single Dumbbell Power Cleans (alternating)
On the 8:00...
Part #2
4 Rounds of:
5 Strict Pull Ups (or 5/5 DB rows)
10 Push Ups
15 Squats
Then: 40 Dumbbell / Kettlebell Goblet Squats
On the 16:00...
Part #3
3 Rounds of:
5 Strict Pull Ups (or 5/5 DB rows)
10 Push Ups
15 Squats
Then:
30 Alternating Single Arm Squat Clean Thrusters
(Each rep will come from the floor)
No Equipment Workout
For Times:
You will have 8:00 for each part.
Try to choose reps/ modifications that will allow you at least 1:00-2:00 of rest before the next 8:00 begins. Scoring will be total time for each part You will do the "Rounds" first then the remaining time will be the other movements So the 50, 40, & 30 will only be done after you have finished the 5,4, & 3 rounds
On the 0:00...
Part #1:
5 Rounds of
10 Push Ups
15 Squats
Then: 50 Deadlifts with an object from the house
On the 8:00...
Part #2
4 Rounds of:
10 Push Ups
15 Squats
Then: 40 Lunges
On the 16:00...
Part #3
3 Rounds of:
10 Push Ups
15 Squats
Then: 30 Alternating overhead presses with an object from the house
