Search
  • Sergiy Gabbe

Thursday 12 November 2020

1. Strength

Every 4:00 for 12:00 (3 sets)

3-2-1 Deadlifts

3 TNG reps, reset, 2 TNG reps, reset, 1 rep.

*Make a weight increase each set. First to last set should all be heavy

2. Fitness

Part A) For Time: (4:00 Cap)

12-9-6

Deadlifts (85/60kg)

Burpees Over Bar


*5:00 Rest (from 4:00 Cap. Finish early, get more rest)

Part B) For Time: (4:00 Cap)

Burpees Over Bar

Deadlifts (85/60kg)


Score = Total time of both Part A & Part B


*5:00 “rest” period will require you to perform 1 Air Squat every :05sec for the full 5:00 (60 air squats in total)

43 views0 comments

Recent Posts

See All

Sunday 01 Aug 2021

Rest Day Or 150 Cal on Bike 100 KB Swing 24/16 Kg 50 Push-ups on 20Kg Plate 1Km Run

Saturday 31 Jul 2021

Warm up Come in and find out =] Work out Teams of 2 30 min AMRAP 1 Rope Climb 3 Ball/Sandbag Over Shoulder 6 Cluster 50/35kg P1 does work, while P2 will perform 400m run. P2 will swap with P1 upon ret

Friday 30 Jul 2021

Warm up 400m run -into- 3 Rounds 1 Banded Monster walk complex 5m Walking Hamstring Stretch 6/6 Split Squats 6/6 Single Leg Glute Bridge Strength Back Squat 15 min to find 1 Rep Max 1 x 8 @ 50% 1 x 5