Strength “Full Body CIrcuit” – 35 Minutes
1 Round Every 7 Minutes x 5 Sets
a) Bench Press – 5 Reps (pause each rep) @ 75-80%
b) Tib Raises (4 sets) – 12-15 Reps
c) Ring Rows – 10 Reps (pause each rep)
d) GHD Sit-ups – 15-20 Reps
e) Lunges or Split Squats – 12 Reps (6+6)
Notes: Try to stay on a 7 minute interval for all 5 movements & go close to failure on everything!! If you leave a few reps in the tank for all sets, you won’t see any gains! For the Lunges, hold weights at your sides. If you want to sub single DB rows for ring rows, you may do that as well. Start at a different station for large classes.
Conditioning – “Optional”
For Time
500ft Versa Climber OR 1000m Row For Time
WOD Notes: You should be under 5 minutes for either of them. The warm-up (10 minutes) + Set-up for strength (5 minutes) + Strength (35 Minutes), doesn’t leave a lot of time for the conditioning, so if you don’t have time to do it that’s ok (that’s what the 100k challenge is for!).
Assistance
a) L-SIt/Tuck (pegboard) – 30 Sec x 6 (Rest 90 Sec between)
b) EZ Bar Bicep Curls – 4×10