- 185# deadlift/clapping push ups
- 135# squat cleans/ring dips
- 95# sdlhp/double unders
- 2pd russian kb swings/burpee boxjumps
- 95# thrusters/pull ups
1 minute transition/rest period in between stations.
scale as needed; post total reps from each movement for score.
for those who remember, we performed a workout during tropical storm fay titled 'worse than fay' which consisted of the 5 stations and the same couplet of exercises. the workout was an amrap of 5 reps for each exercise for 5 minutes.
ReplyDeletetoday, we decided to use the same exercises, but at a lighter weight for the deadlift and sumo high pulls (225# to 185# and 135# to 95# respectively). we decided on a lighter weight since we chose to incorporate the tabata interval.
the mashup concept is alternating between the two exercises at each station utilizing the tabata interval i.e. 20 seconds of deadlifts; 10 seconds rest; 20 seconds of clapping push ups; 10 secs rest until you complete the total 8 intervals. this concept was applied to all 5 stations. we added up our total reps for each movement and this is the work output:
todd rx
dl 48/cpu 38
sc 11/rd 17
sdlhp 34/du 42
kbs 28/bbj 13
thruster 20/pu 14
chris j rx
dl 38/cpu 38
sc 7/rd 32
sdlhp 34/du 42
kbs 28/bbj 13
thruster 20/pu 14
leo rx
dl 48/cpu 52
sc 11/rd 30
sdlhp 32/du 14
kbs 36/bbj 13
thruster 24/pu 27
jeff rx
dl 40/cpu 45
sc 12/rd 31
sdlhp 33/du 60
kbs 36/bbj 12
thruster 20/pu 27
meghan 135dl/95sc/65sdlhp/65thruster
dl 30/cpu 24
sc 10/rd 11
sdlhp 23/du 45
kbs 23/bbj 12
thruster 16/pu 12
christian rx
dl 35/cpu 24
sc 12/rd 32
sdlhp 23/du 74
kbs 16/bbj 11
thruster 12/pu 33
andy dnf
Holy shit. I want to play.
ReplyDelete