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PR Time: 1.24 (Unbroken)
Movement Standards: Bar must travel for the ground to the receiving position at the top of the clean then continue to full lock out overhead.
Scaling Options: Weight can be scaled until you can complete the workout at a challenging weight under 8 minutes.
10 Kettlebell Swings @32/24kg + 10 Box Jumps @24/20 in
PR Score: 22 Minutes
Movements Standards: Kettlebells must be locked out overhead with elbows behind ears. Legs must be locked out at the top of the box.
Scaling Options: Weight of kettlebell must be scaled until you can complete the 10 swings unbroken. For the box jumps, the height of the box can be reduced. If you cannot jump onto a box yet, step ups can be done with light dumbbells.
20 Alternating Pistol Squats
15 Sumo Deadlift High Pulls @50/35
10 Muscle Ups
PR Time: Approx 16 mins
Movement Standards: Pistols must below parallel. Full lock out on rings at top of dip.
Scaling Options: Pistols can be scaled to jump squats, weight of SDHPs can be reduced and muscle ups can be scaled to pull ups or furthermore, ring rows.
Author Zeke Woof