Fitness test #4

FITNESS TESTING #4
BEYOND RXD

Benchmark Workout
Outcast
5 Power Clean (185/135lbs)
8 Chest to Bar Pullups
30 Double Unders
AMRAP 16min

RXD

Benchmark Workout
Outcast
5 Power Clean (155/115lbs)
8 Pullups
30 Double Unders
AMRAP 16min

FITNESS

Benchmark Workout
Outcast
5 Power Clean (75/55lbs)
8 Jumping Chest to Bar
Pullups
50 Single Jumps
AMRAP 16min

 


    COMPETITOR WOD

    PART 1:

    To be done 30 minutes before class

    Hang Clean
    3-3-3-3-3

    – Build to a heavy 3 throughout the 5 working sets. These are full cleans and must be received in the bottom of the squat.

    PART 2:

    Do Beyond Rx’d programming for the day.

    Rest 15 minutes

    “Death by:”
    HS push up
    Box jump (24″/20″)

    – Each minute add 1 rep to each movement until you can’t complete the required work within the minute. If you can complete more than 10 strict HS push ups unbroken then keep these reps strict.