2 Rounds
15 Calorie Row
15 Superman
15 KB Sumo Deadlift
GET STRONG
Deadlift
Every 2:30 for 15:00
5 Reps
GET FIT
For Time
"DT"
5 Rounds
12 Deadlift 155/105
9 Hang Power Clean 155/105
6 Push Jerk 155/105
10 Min Cap
Scale weight is 135/95
COMPETITORS EXTRA
4:00 Max Calorie Ski
4:00 Max Ring Muscle Ups
3:00/3:00
2:00/2:00
1:00/1:00
Two scores: total Calories and total Muscle Ups
COACHES NOTE:
A solid "DT" time requires efficient barbell cycling along with alternating between different grips depending on the athlete. Review a few different cycling/grip styles that could be useful. Also, try to stick to that 10:00 cap. If athletes cannot average a round every 2:00, the weight is too heavy.
ATHLETES NOTE:
It's tempting to go really fast in the first two to three rounds, but if your heart rate gets out of control, the final 2 rounds will be that much harder...
Bodybuilding Workout:
(Monday): Biceps, Triceps, Abs and Calves
3-Way Super-set of:
- Barbell Curl (3 x 8-12 reps)
- Close-grip Bench Press (3 x 8-12 reps)
- Hanging Leg Raises (3 x 30 reps)
- Hammer Curl (3 x 8-12 reps)
- Seated Tricep Press (3 x 8-12 reps)
- Leg Press Calf Raise (3 x 8-12 reps)
- Slam-ball Crunches (3x30 reps)
- Standing Cable Biceps Curl (7 x 8-12 reps)
- Cable Overhead Triceps Extension (7 x 8-12 reps)
- Standing Calf Raise (7 x 8-12 reps)