[one_half]
RXD
Pain Optional
EMOM 12min
3 Front Squat (185/125lbs)
AMRAP Muscle-ups for the remaining minute
[/one_half]
[one_half_last]
FIT
Pain Optional
EMOM 12min
5 Front Squat (95/65lbs)
AMRAP 20-inch Box Pushup for the remaining minute
[/one_half_last]
This is one of the ‘tougher’ Benchmark Workouts. It is designed to test athletes ability to lift a heavy load for multiple reps followed by performing multiple reps of a highly skilled gymnastics movement. The scaled version has a similar focus.
The limiting factor for each athlete is going to be different which is what makes this a great workout, and also opens up a lot of room for improvement when you repeat it. For some people the squats might not be that limiting, but you will only have a few muscle ups each round. For others, the squat will be really challenging but they may be able to perform unlimited muscle ups per round.
Beyond RXD
Every Minute for 10 minutes:
20m Prowler sprint (2.5xBW/2xBW)