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Fri 10FEB23


quick minimalist workouts

*Assessment Week into an 6 week cycle + 1 week repeat of this week to re-assess.

20sec AMRAP, rest 10sec x 8

*Score total reps

5min AMRAP

*Score total reps

**Can modify to: Piked HSPU, Piked Push Up,

or Push Up to Down Dog but stick with one

throughout the 5 min

ALAP set; rest 60sec x 2

*Score each set separately

**Can modify down to Forearm Plank

or Forearm Plank From Knees if Plank is < 30 sec.

@20,24"; 15min AMRAP


add muscle, build strength, feel energized

A. Deadlift:

5-5-5 linear

3-3 linear

rest 2 min

- 8-9.5 RPE.

(5 sets)

B. Weighted Strict Pull Up:

5-5-5 linear

3-3 linear

rest 2 min

- 8-9.5 RPE.

(5 sets)

C1. Single Arm Alternationg DB Bench Press:

8-12 reps; rest 60 sec x 3

-7-8 RPE.

- replicate hand spacing to that of what you DB bench

C2. Nordic Hamstring Raise:

10-12 reps; rest 2 min x 3

-5-7 RPE. Quick and smooth reps.

C3. Weighted Side Bends:

20 sec/side @ consistent tempo, stay lighter

rest as needed

x3 sets

- NOT alternating this week.


evidence-based, high-intensity functional fitness

Quarterfinals 22.2

3 rounds for time:

30 alternating single-leg squats

30 GHD sit-ups

10 muscle-ups

Time cap: 15 minutes



Not sure what a specific exercise is?

Questions? Scores?

** Put them in the comments below **

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