Fitness
For load:
Bulgarian Split Squat 8-8-6-6
(make consistent increases)
10 rounds for calories + reps:
1:00 Row for calories
:15 Rest
:30 Sit-up
:15 Rest
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Competitor
For load & reps:
Every 1:00 for 10:00
Odd min: 3 Weighted Pull-up
Even min: Bar Muscle-up
(choose reps and load prior to start. unbroken)
For reps: (choose weights that allow 3-5 reps)
:30 Bench Press 225/155
:30 Rest
:30 Standing Press 135/95
:30 Rest
:30 Weighted Dip 90/45
3 rounds:
3:00 to complete.
250m Row Bench Press 225/155 (match test set)
(rest with remaining time)
3 rounds:
3:00 to complete.
250m Row Standing Press 135/95 (match test set)
(rest with remaining time)
3 rounds:
3:00 to complete.
250m Row Weighted Dip 90/45 (match test set)
(rest with remaining time)
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Weightlifting
Pause Jerk (:02 in dip)
70% 4×3
Pause Power Clean (:02 AK)
70% 4×3
Bench Press 8-8-6-6
(make consistent increases)
Weighted Dip 8-8-6-6
(make consistent increases)
Triceps Extension 10-10-10-10
(make consistent increases)
“Toleration and liberty are the foundations of a great republic.”
~Frank Lloyd Wright
