200 meter jog or 250 meter row then
8 wall balls
8 wall ball deadlifts
Metcon (AMRAP - Reps)
bottom to bottom tabata
20 seconds on
10 seconds off
*squat starts in the bottom and ends in the bottom.
*athletes must hold the bottom position for the entire 10 seconds.
*number recorded is the lowest number of reps from all 8 sets.
1. cannot stand up during the 10 seconds of rest, 2. cannot quit, 3. cannot touch the floor or rest on the body during the rest.
breaking any of the above rules results in a 25 burpee penalty for every violation.
6 strict pullups
6 box step ups each leg 53/35 lb kb
6 burpee box jumps
60 second hollow hold
*exactly 2 min rest
*every break on hollow hold = 10 wall balls 20/14 to be done immediately
Got pullups ? = test max pullups > 50 pullups.com prescription
Don’t Got Pull ups ?
5x20 seconds activated shoulder hold; 60 seconds rest
5x3 bar pulls # 3011 ; 2 min rest
3x3 negative pullups @ 3011 ; 2 min rest
5x20 seconds activated shoulder hold ; 60 seconds rest
Accumulate 3 minutes of hollow hold
2 min couch stretch per leg
2 min calve stretch per leg
5 attempts at a wall squat
www.youtube.com “ido portal squat”
1. front squat - 12/10/8/6/12/12
2. romanian deadlift 12/10/8/6/12/12
3. horizontal bar pull - 5x5 @ hap @ 3011 ; 2 min
4. horizontal barbell iso hold - 5x15-20 seconds ; 2 min rest
25 cals rower
60 second heavy as possible farmer hold