WEEKLY WARRIOR WORKOUT — CHALLENGE 1 — AEROBIC POWER

Set 1-5min AMRAP (As Many Reps As Possible) of:

800m Run

Max Burpees in time remaining

*Score = Total number of burpees completed

Set 2-4 RFT (Rounds For Time) of:

10 Deadlift 60kg / 50kg / 40kg

8 Hang Clean

6 Shoulder To Overhead

4 x 25m shuttles (100m)

*Score = Time to complete

Set 3-For Time:

Part 1

100m Front Rack Carry 60kg / 50kg/ 40kg

100m Back Rack Carry

100m Hang Position Carry (Barbell at hip height, use any grip)

Part 2

2mins Max Calorie Row

*Score Part 1 = Time to complete

*Score Part 2 = Total calories rowed

Final Score is the combined time from set 2 & set 3, part 1, minus the combined reps from set 1 & set 3, part 2, converted into seconds.

Example:

4min + 4 min=480seconds

25 Burpees + 25 Calories = 50

Final Score 480- 50=430

Equipment:

Rowing Machine

1 x 20kg or 15kg Barbell

Up to 45kg of Olympic Bumper Plates

1 x Pair of Barbell Collars

Rest:

5min Rest between sets