Strength

Front Squat - 4 x 3 @ 60%

Gymnastics

HSPU Negatives

Metcon

3 Rounds For Time

3 Squat Snatch

6 Squat Clean Thrusters

40 Double Unders

50kg/35kg

Scaling options

These movements are quite complicated when grouped together. If you know that you can focus on moving well and e...

Strength

Shoulder Press - 4 x 3 @ 60%

Gymnastics

Rope Climb drills

Metcon

GymGoneBad - 3 Rounds

1 minute “Stations”

HSPU, 

Rope Climbs, 

Box Jumps, 

Assisted Pistols, 

PullUps

Rest

Spud's Coaching Points

This workout is a gymnastic take on "Fight Gone Bad". So you should go hard for...

Strength

Deadlift - 4 x 3 @ 60%

Gymnastics

5 x 5 Chin Ups

Metcon

4 RDS (Each for time) 

50 Air Squats, 

40 ABMAT, 

30 Kettlebell Swings (24kg / 16kg)

20 Press Ups

1 min rest

Workout is 4 individual scores. Remember your split time and make note. The aim of the game is to STAY CON...

Friday

Strength

Sumo Deadlift 5 x 2 @ 80% — 3 x 1 @ 90%

Metcon

500m row

1 min rest

21-15-9

Pull Ups

Front Squats (60/40)

1 min rest

500m Row

Score is TOTAL TIME taken including rest time.

Spud's Focus Points

Strength

Maintain a really tight body position in the Sumo Deadlift, Keepin...