FITNESS TESTING #9

BEYOND RXD
Benchmark Workout

Pain Optional
EMOM 12min
3 Front Squat (225/155lbs)
AMRAP Muscle up for the remaining minute

RXD
Benchmark Workout

Pain Optional
EMOM 12min
3 Front Squat (185/125lbs)
AMRAP Ring Dip for the remaining minute

FITNESS
Benchmark Workout

Pain Optional
EMOM 12min
5 Front Squat (95/65lbs)
AMRAP 20-inch Box Pushup for the remaining minute

 

COMPETITOR WOD

Do Beyond Rx’d programming for the day.

Rest 20 minutes

Every Minute for 10 minutes:
– 20m Prowler sprint (2.5xBW/2xBW)

Rest 10 minutes

For time:
1 mile sled drag
– Goal is to consistently walk, with minimal stopping for one mile. Choose a weight that will allow you to complete the mile in no longer than 30 minutes. Avoid excessive pitching forward at the chest, stay upright like regular walking. Suggested loading is BW, 3/4 BW, 1/2 BW, or 1/3 BW.