For time:
10 Dumbbell Snatches, 50/35 lbs
15 Burpee Box Jump Overs, 24/20 in
20 Dumbbell Snatches, 50/35 lbs
15 Burpee Box Jump Overs, 24/20 in
30 Dumbbell Snatches, 50/35 lbs
15 Burpee Box Jump Overs, 24/20 in
40 Dumbbell Snatches, 50/35 lbs
15 Burpee Box Jump Overs, 24/20 in
50 Dumbbell Snatches, 50/35 lbs
15 Burpee Box Jump Overs, 24/20 in
Time Cap: 20 minutes
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scaled:
dumbbell snatch: Men 35# Women 20#
burpee box jump overs: Men use 20″ Women use 20″
Test 5
“Fran”
21-15-9
Thrusters (95/65)
Pull-ups
Test 6
Run 1 mile
This is an all-out effort for time.
About these BTWB tests:
Each Sunday a Fitness Level workout is assigned to complete sometime that week. Each week will be from a different category. Most of them will be pretty short. After 8 weeks you’ll have completed one workout from each category. After 6 months you’ll have completed 3 from each category. They tried to include workouts that were accessible to a lot of athletes without modification. Keep track of your results, and watch your improvement over time. Most importantly, have fun doing it! Tests 1, 2 & 3 were posted last week.
2 rounds for time of:
Run, 400 m
21 Kettlebell Swings, 53/35 lbs
12 Pull-ups
Rest 5 minutes, then repeat.
This workout a variation of “Helen” and is all about intensity. You must run as fast as you can to create the intended stimulus.
A 10-week program to increase the bench press
Day 1 — Chest
Day 2 — Legs
Day 3 — Back
Day 4 — Shoulders
Day 5 — Arms
For time:
25 Pull-ups
10 Muscle-ups
Run, 1.5 mi
10 Muscle-ups
25 Pull-ups
