WARM UP

1:00 Cardio Choice
into…
4 SETS (:20 ON / :10 OFF)*
MOVT 1 – Single DB Strict Press
MOVT 2 – Mountain Climbers

*Both movements = 1 Set

Cardio Options:

Any Machine or Run on spot (High knees, butt kickers), Up Downs, Burpees, Jump Rope, Step back Reverse Lunges etc

BUILD STRENGTH: FULL BODY

EMOM x 9 MINUTES
MIN 1 & 2 – AMRAP of…
1 Slow Sumo Deadlift + 2 Hang Power Clean + 3 Slow Front Squats
MIN 3 – :50 Front Rack Hold

3 Rounds in total. First 2 minutes of each round we are doing as many reps of the complex as possible. We want to be working for as much of that 2MIN window as possible. In the 3rd minute we are holding in the front rack for :50. It should be uncomfortable, but focus on your breathing to reset for the following rounds.

COMPLEX
If you need to modify, Deadlift/ Squat to height.

FRONT RACK HOLD
If you need to modify, complete a suitcase hold instead.

WORKOUT: FULL BODY

8MIN AMRAP:
1:00 Cardio Choice
35 Double Unders
7 Hang Squat Cleans

EQUIPMENT:
We recommend a backpack or Bag of sorts that can be filled with your desired weight (clothing, can food item, sandbag etc), however if you have access to Db’s or other handheld weighted items such as Kettlebell, they will do as well.

WOD BRIEF
This 8MIN is going to go by pretty quick and we are going to be breathing pretty heavily throughout. The 1:00 of cardio is essentially your chance to recover, aiming to choose a cardio option you maintain for :60 at an intensity of 80% effort throughout. On the Jump Rope we want to spend no more than :30 per round. Depending on the weights being used, you want to go unbroken on the Hang Squat Cleans for as long as possible.

CARDIO
Your choice here.

DOUBLE UNDERS
If you need to modify, complete Penguin Taps or 70 Skips per round.

HANG SQUAT CLEAN
If you need to modify, change to a power clean, or squat to height (box or chair).

FINISHER
EMOTMF 6MIN:
MIN 1 – Slow Bicycle Crunches
MIN 2 – :30 L Side Plank / :30 R Side Plank