Set 1 65%, Set 2 75%, Set 3 85%
3rd set is 5+. Do as many reps as possible without failing.
WORKING 1RM is 10% below your true 1RM. All percentages should be calculated off of your working 1RM.)
TC:15 min
Score: Weight
Scaling Options
Beginner
As Written
Intermediate
As Written
Perform
As Written
AMRAP 12minutes
6 Shoulder to Overhead 135/95 lbs
12 Cal Row
24 Double-unders
KG: 60/45 KG
TC: 12 min
Score Rounds and Reps
Scaling Options
Beginner
6 S2OH @ unbroken
8 Cal Row
24 Single-unders
Intermediate
6 S2OH 95/65
12 Cal Row
24 Double-unders
Perform
As Written
3 sets@AHAP
6/6 Iso-dynamic Bent over KB rows
8/8 Iso-dynamic Arnold press
Goal: Upper body strength hypertrophy
Iso dynamic means one arm is working actively and the other is working isometrically. In the case of the rows, the isometric arm is holding the DB at the chest, the end range of the row. In the arnold press, the isometric arm is hold the DB at the “Front rack” of the arnold press.
A. General
30 sec Easy Row or Bike
15 Pause Air squats
30 sec Moderate Row or Bike
10 Curtsy lunges
30 sec Hard Row or Bike
B. Mobility
90/90 hip stretch rotations
60sec
C. Specific
3 sets @ascending
2-5 Back squats
6 Push press or push jerks
30 sec Double unders