Fitness
For load:
Dumbbell Step-up 12-10-8-6
(reps each leg)
For time:
50-40-30-20-10
Air Squat
Double under
Sit-up
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Competitor
2 rounds:
12 Prone Incline Lateral Rasie
12 Prone Incline Front Raise
12 Lying Side Adductions
20 Band Triceps Pushdown
20 Band Pull Apart
For total reps:
Every 1:00 for 10:00
Odd min: Ring Muscle-up
Even min: Strict Handstand Push-up
*start every minute with 20 double under.
(choose reps prior to start. unbroken.)
4 rounds for total reps:
1:30 to complete.
250m Row
Max Reps Bench Press 185/125
(rest 1:30 between rounds)
3 rounds:
No rest between exercises.
8-12 Front Pulldown
8-12 Pullover
8-12 Seated Row
(alternate rounds with a partner)
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Weightlifting
Jerk
70% 2×2
75% 1×1
80% 1×1
85% 2×1
90% 3×1
Power Clean
75% 2×3
85% 3×2
Push Press
75% 2×3
85% 3×2
“Rarely do great beauty and great virtue dwell together.”
~Petrarch
