2021-12-12 Strength12mins to complete:Work
Strength
12mins to complete:
Work up to a heavy 5 rep Back Squat
Then,
2x5, 90% of above weight
WOD
AMRAP in 12mins of:
At 0:00 Complete 2 Minutes Max Cal Row/Bike
From 2:00-10:00 Complete:
2 Strict Pull-ups
15 Air Squats
4 Strict Pull-ups
15 Air Squats
6 Strict Pull-ups
15 Air Squats
8 Strict Pull-ups
15 Air Squats
10 Strict Pull-ups
15 Air Squats
(keep adding 2 reps to the strict pull-ups each round)
At the 10-minute mark get back on the machine and complete as many calories as possible in the last 2mins.
Note: Max Cals from 0:00-2:00, then from 10:00-12:00. Your score is the total reps completed (calories, strict pull-ups & air squats)
Workout Intent:
To improve your muscular endurance and stamina. Work hard on the machine at the start and finish of the workout to maximise the number of reps completed for the workout. Move at a consistent pace through the bodyweight movements and keep your transitions fast.
