Fight Gone Bad
3 Rounds For Total Reps in 17 minutes:
1 minute Wall Ball Shots (6/9 kg))
1 minute Sumo Deadlift High-Pulls (25/35 kg)
1 minute Box Jumps M
1 minute Push Press (15/20 kg)
1 minute Row (calories)
1 minute Rest
Fittest in Tartu 2023
EVENT 3A
FOR TIME (8 MIN TIMECAP)
9-15-21 REPS OF:
BIKE ERG CALORIES
DUMBBELL FLOOR PRESS (15/22,5 kg)
TOES TO BARS
EVENT 3B
AMRAP 2
MAX HANDSTAND PUSH UPS
RX MEN: 8CM DEFICITE
RX/35+ WOMEN: FLAT
SPORT: WALLWALKS
AMRAP 8:
20 sit-ups
20 KB goblet squats (16/24 kg)
Pre-workout
Every 3:00 for 5 sets:
3 back squats
Tiimikas kell 10:00!
AMRAP 20 with a partner:
400-m run
50 KB sumo deadlift high pulls (24/32 kg)
400-m single-KB carry
– Partners run together and break up the other two movements as needed.
Every 5:00 for 5 rounds:
10 thrusters (35/50 kg)
10 toes-to-bars
20-cal bike
40 double-unders
– Rest the remainder of each round.
1-2-3-4-5-6-7-8-9-10 reps for time of:
KB swings (24/32 kg)
Burpee pull-ups
– Pull-up bar 6 inches from fingertips with arms overhead.
Post-workout
EMOM 10:
Min. 1 | 2 Turkish get-ups
Min. 2 | :10-:30 L-sit hold
HEAVY DAY
For load:
5-5-3-3-1-1-1
Power Clean
Post-workout:
5 Sets:
3 Clean Pulls
– At or slightly above max Clean weight
For time:
15 ring dips
1,000-m row
15 ring dips
750-m row
15 ring dips
500-m row
Pre-workout
On a 10:00 clock:
Handstand practice
9-7-5 reps for time of:
Deadlifts (56/84 kg)
Hang power cleans
Front squats
Post-workout
Accumulate:
50 good mornings
– Rest as needed.
– Athlete chooses load.