Deadlift
Every 2:00 for 10:00
3 "Heavy Reps"
Metcon:
For Time
800m Run
20 Deadlifts 225/155
8 Wall Walks
3:00 Rest
8 Wall Walks
20 Deadlift 225/155
800m Run
18 Min Cap
COMPETITORS EXTRA
5 Rounds of:
:30 on :30 off
Max Pistols
Max Toes to Bar
(Pistols for 30 sec., rest 30 sec., continue for 5 rounds)
ATHLETES NOTE:
Pick a movement to emphasize your output on. For example: If you struggle with higher rep DL, don't sprint your run then expect to be able to put together reasonable sets. Instead, pace the run correctly so that your body is ready to work. This focus can be applied to any of the movements in this workout. Also, this might be a tight cap for many, so adjust weights or rep scheme as needed.
Bodybuilding Workout: Abs & Chest
- Hanging Leg Raises – 4 sets x 30 reps
- Incline Bench Presses – 4 sets x 8-10 reps
- Slam-Ball Crunches – 4 sets x 30 reps
- Flat Bench Presses – 4 sets x 8-10 reps
- Ab-mat or GHD Situps – 4 sets x 30 reps
- Single DB pull-over - 4 sets x 8-10 reps
- Cable Crossovers FST-7 – 7 sets x 8-10 reps