Workout: 06 February 2024
Gym Workout
Warm up: 3 rounds:
- 5 deadlifts at weight used for the workout
- 12 push ups
- 7 wall balls
Workout:
As quick as possible—Time cap: 13 minutes
Recommended weights: 225 lbs for men, 155 lbs for women (alternative: mod weight for your skill level). Your total accumulated reps is your score
Most (96-98%) did not finish the 1st round when this was released back in 2017
Complete as many rounds and reps as possible in 13 minutes of:
– 55 deadlifts (moderate weight up to 225 lb)
– 55 wall-ball shots, 14 – 20 lb
– 55-calorie row (alternative: bike 55 cal or run 800 m)
– 55 handstand push-ups (alternative: handstand push-up variations)
At Home Workout
10 Rounds for time
Time cap: 10 minutes
Going to have to move fast!! 1 round per minute!
– 5 pull-ups (alternative: jumping pull ups with a 1 sec pause at the top)
– 15 air squats (full depth, hips below knees)