top of page

Fitmas Day 4, Sunday Special

Here we are gang, rolling on through!

Sunday 9:30 to 10:30 is an opportunity to keep on the Fitmas schedule, come on in and get it done!

These two challenges are fairly short (or really short) so complement the work you did on the Cindy or Mary wod on Saturday.

See you in the gym!




WARMUP: With an empty barbell, 4 rounds of:

6 deadlifts, 5 hang power cleans, 4 front squats, 3 strict press

1 samson lunge per leg in between each round

Strength Test: Hang Clean 1RM

3, 3, 2, 2, 1, 1, 1, 1 reps building to max E2M

Energy System Test: Benchmark row

Pick your poison here... your choice of three different distances, all tough but in different ways

Specific warm up: 5 x 200m, rest 1:30 (walk off rower), increase effort each round

Row 500m, 1000m OR 2000m

bottom of page