Thursday, 9 October 2025

Strength:

Skill Focus (Split Jerk):

Tall Split Jerks (3x3)

Jerk Balance (3x3 @ bar/light weight)

- Focus: speed and foot replacement

Conditioning:

Teams of 3, for calories:

AMRAP 15:

10 Dumbbell Box Step Ups (50s/35s; 20in)

15 Dumbbell Bench (50s/35s)

Max Calorie Row until next partner reaches rower

(KG conv: 60/40 Sled, 22.5/15 DBs)

* At "Go", Partner1 completes Dumbbell Box Step Ups and the Dumbbell Bench Press (the other two partners rest). Once Partner1 moves on to the row, Partner2 starts with the box step ups + bench press. Partner1 keeps rowing until Partner2 completes the bench. Then, Partner3 starts the workout, Partner2 rows, and Partner1 rests. Continue in this way for 15 mins. Score is total calories on the row. Once Partner1 gets to the Rower, the Rower remains occupied between teammates for the entirety of workout.