Warm Up
General Warm-up
3 Minutes Cardio or Foam Rolling or Physio Exercises
– Into –
Round 1
200M Run
8 Inchworms
Round 2
100M Run
8 Inchworms
30 Second Dead Hang
Round 3
100M Double Farmer Carry
15 Sit-Ups
Strength
Overhead Press
15 Reps / Rest 30-60 Seconds
10 Reps / Rest 30-60 Seconds
8 Reps / Rest 60-90 Seconds
6 Reps / Rest 60-90 Seconds
4 Reps / Rest 90-120 Seconds
As Many Reps as Possible
*Pyramid up Weight Following the Rep Scheme
You Should End up Somewhere Around 80% of Your 1 Rep Max
WOD
AMRAP ~ 15 Minutes
COMPETITIVE
3 Wall Walks
30 Sit-Ups
50M Farmer Carry Left Hand
50M Farmer Carry Right Hand
PERFORMANCE
3 Scaled Wall Walks
30 Sit-Ups
50M Farmer Carry Left Hand
50M Farmer Carry Right Hand
LIFESTYLE
3 Inchworms
15 Crunches
50M Farmer Carry Left Hand
50M Farmer Carry Right Hand
Rest 60 Seconds