BaseRx - Limited Time Constantly Varied Functional Fitness
Optional Warm Up; Pre-Fatigue (Not Included In 30:00 Minute Time Domain)
3 Sets; For Quality; Rest As Needed Between Sets
7 Dual KB Hang Power Clean to Overhead; Light Loads
7 Hand Release Push Up
7 Box Jump Step Down
Minutes 0:00-9:00
A. For Time; At Sustained Effort; 9:00 Minute Time Cap
21-15-9 Reps;
Dual DB Devil's Press
Pull Up
Recommended Scaling Options:
Dual DB Devil's Press;
RX: Heavy Effort - 50/30 lb per Hand
Scaled: Heavy Effort - 35/20 lb per Hand
Pull Up;
RX: Kipping or Strict
Scaled: Assisted Pull Up or Ring Row
Minutes 12:00-21:00
B. 9:00 Minutes; AMRAP; At Sustained Effort
7 Shoulder to Overhead
9/7 Calories Airbike
Recommended Scaling Options:
Shoulder to Overhead;
RX: Tough Effort - 155/75 lb
RPE Scale: 7-8 out of 10
Airbike;
RX: Sustained Effort - 9/7 Calories/030-0:45 Seconds
Minutes 24:00-30:00
C. For Time; At Sustained Effort; 6:00 Minute Time Cap
20/14 Calorie Row
30 Sit Up
30 Dual DB Box Step Over
Recommended Scaling Options:
Row;
RX: Sustained Effort - 20/14 Calories/1:30-2:00 Minutes
Dual DB Box Step Over;
RX: Light Effort - 35/20 lb per Hand
RX+: Light Effort - 50/30 lb per Hand
Download the BaseRx 3 Workout Sample PDF for free or check out the full program here!