Undisputed SC – Eagan – Fitness

Warm-up

There’s nothing better than being in a hypercaloric state and doing some strength work!! Calories + Strength Training = Muscle Gain!

00:00 – 03:00 | WOD Talk

03:00 – 13:00 | General Warm Up

13:00 – 30:00 | Deadlift Work Out

30:00 – 60:00 | Metcon

Strength

Depending upon how many participants we have, you may need to partner up. On the pace of roughly an E2MOM, complete the following:

Deadlift:

Set 1 – 8 reps @ 55%

Set 2 – 6 reps @ 65%

Set 3 – 4 reps @ 75%

Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 90%

*Set 6 – 1 rep @ 95%

*Set 7 – 1 rep @ 101%

*Set 8 – 1 rep @ 101-105%

*Once you get into the singles. If you fail a weight, you cannot continue climbing the ladder

Deadlift (1×1)

Metcon

Cindy… in all types of evil!

Cindy XXX (AMRAP – Reps)

Complete as much as possible in 20 minutes of:

10 Pull-ups

20 Push-ups

30 Squats

15 Pull-ups

30 Push-ups

45 Squats

20 Pull-ups

40 Push-ups

60 Squats

25 Pull-ups

50 Push-ups

75 Squats

30 Pull-ups

60 Push-ups

90 Squats