Workout 6
Like workout 1, start your stopwatch and begin on the first exercise of the first round, then move immediately into the next movement. Stop the timer when you finish the last exercise in the last round.
Beginner
5 rounds for time of
- 7 deadlifts 45 lbs
- 7 crunches
Athlete
5 rounds for time of:
- 7 deadlifts 135 lbs
- 7 v-ups
Extreme
5 rounds for time of:
- 7 deadlifts 235 lbs
- 7 toes to bar
Perhaps you don’t have access to a barbell–in that case you can substitute a large object lift instead. Find a box or a cinder block or something heavy and lift it up off the ground to above hip level. As with the deadlift, it is very important to keep your lower back in a neutral position throughout the lift.
Workout 7
Today’s workout employs one of the oldest fitness movements in the book–running! Guaranteed to get your blood moving and take your respiratory system to a new level. 🙂
Beginner
3 rounds for time of:
- run 200 meters
- 15 good-mornings
- 15 bodyweight squats
Athlete
3 rounds for time of:
- run 200 meters
- 15 good-mornings 45 lbs
- 15 front squats 45 lbs
Extreme
3 rounds for time of:
- run 200 meters
- 15 good-mornings 45 lbs
- 15 front squats 135 lbs
Make sure to plan your run either in a circle or as a down-and-back so that you’ll have your equipment available.
Workout 8
You’re doing very well to have made it through several difficult workouts that have challenged your endurance and stamina. Today, we’ll take a break from metcons to work on strength. This workout will likely seem easier than the others, but will probably make you feel pretty sore tonight and tomorrow. That’s how you know you’re making progress! 🙂
Men usually don’t need much convincing to engage in strength work, but women can sometimes be wary. There’s a misconception out there that lifting heavy weights will make a woman look muscle-bound and bulky like a man or a female body-builder. This is a misconception because if you watch what happens to a woman’s body as she works at heavy barbell lifting, you’ll see her slim down and become smooth, shapely, and athletic looking. A major reason for this is that the muscles you build from heavy lifting burn calories all day long–and if your calorie intake stays constant, the necessary result is fat loss. The bottom line is that your body (male or female) was made to lift and move, and as you work you body in the way it was designed to be used, your body becomes fit and attractive.
Beginner
5 sets of:
Athlete
5 sets of:
Extreme
5 sets of:
Gradually increase the weight for each subsequent set to try to find your maximum weight. If you can’t complete all reps without stopping, drop the weight back down slightly for the next set.
Workout 9
Every Minute on the Minute (EMOM) for 8 minutes: deadlifts. Choose a weight that will challenge you,start your stopwatch, and complete 5 deadlifts. Now, you have the rest of the minute to rest. At the start of minute 2, complete 5 more deadlifts, then rest the remainder of the minute. Continue for 8 minutes, and enjoy!
Suggested weights:
- Beginner 95#
- Advanced 205#
- Extreme 315#
Workout 10
Congratulations to making it all the way to workout 10! Your reward is a relatively light workout today!
- 21 hang cleans 135#
- 21 pushups
- 15 hang cleans 135#
- 15 pushups
- 9 hang cleans 135#
- 9 pushups