[percent value=’100′ of=’thrusters-in-8′ in=”] Thrusters @empty bar [/percent]
[percent value=’45’ of=’bar-facing-burpees-in-8′ in=”] Bar Facing Burpees [/percent]
[percent value=’100′ of=’thrusters-in-8′ in=”] Thrusters @35/25Kg [/percent]
[percent value=’65’ of=’bar-facing-burpees-in-8′ in=”] Bar Facing Burpees [/percent]
[workout_short title=’MON_SS1′ result_type=’reps’]
2’45 ON – 15″ OFF – Go Every 3′ x 12′
Death by with fewer reps of previous round – Go Every 3′ – CAP 12′
[percent value=’125′ of=’thrusters-in-8′ in=”] Thrusters @45/30Kg [/percent]
[percent value=’125′ of=’bar-facing-burpees-in-8′ in=”] Bar Facing Burpees [/percent]
max GHD Situps
Chicken Modality – Score is TOTAL REPS performed.If you get fewer reps of last round finish until the end of 12′ with double dumbbells man makers @2×22,5/15Kg.
Timer: 4 Rounds 2’45” On – 15″ Rest.
Equipment: Barbell, GHD, a couple of Dumbbell.
Strategy: Use the first two EASY-MEDIUM pace interval to prepare the movement standard and at the same time the cardiac and respiratory system to go incrementally in the high-intensity zone.
This week you have only one big set for every movement, some more repetition compared to last week, try to feel the difference and be smart on breaking in a comfortable set from the first round to manage the effort for all the 2’45”.
If last week you fail the modality try to learn from your mistake and start a little slower.
With only 15″ Rest between round this workout is about a twelve-minute AMRAP so keep the pace that allows you to don’t need longer rest.
“Death By” and “Chicken” modality are mixed, so you must pay attention to perform every round at least the same rep of the previous, and if you fail, not only the repetitions don’t count, you are out and must finish the 12′ with a Double DB Man Maker AMRAP, honestly it’s not so funny!!!
Achievement: The target of the workout was not to fail the death by and chicken modality if you can perform about the same rep you are a smart, self-knowledge athlete.
As the past week, the workout is all about maintaining your sustainable pace under fatigue and suffer a little…!
Every round completed can make the difference on the final score so switch off the brain and keep on moving.