06
03
2023
Row Burpees
3 Rounds 500m Row 20 Burpees -Rest 2 min-
05
03
2023
double-unders sit-ups back squats
AMRAP 10 min 30 double-unders 15 sit-ups 10 back squats (60/40kg)
04
03
2023
Walking lunges
5 Rounds – AMRAP 2 min P1 performs: DB walking lunges (22.5/15kg) While P2 performs: 5 toes-to-bars 5 ring dips -Switch-
03
03
2023
Open Workout 23.3
Starting with a 6-minute time cap, complete as many reps as possible of: 5 wall walks 50 double-unders 15 snatches (weight 1) 5 wall walks 50 double-unders 12 snatches (weight 2) If completed before the 6-minute time cap, add 3 minutes to the time cap and complete: 20 strict handstand push-ups 50 do...
02
03
2023
Bike OH Squats HS hold
4 Rounds Minute 1: 16/13 cals air bike Minute 2: 10 Overhead Squat (60/40kg) Minute 3: 45 sec handstand hold
01
03
2023
Rope Climbs and Barbell walk
5 rounds 3 rope climbs 1 min barbell walk (on back)