StrengthRx - Interval Weight & Gymnastics Training
StrengthRx; 544 - 07/01/2022
A. 15:00 Minutes; AMRAP; At Strength Effort
5 Back Squat; 20X1
250/200m Row
Recommended Scaling Options:
Back Squat;
RX: Heavy Effort - 85% of 1RM Back Squat
RPE Scale: 8-9 out of 10
Row;
RX: Sustained Effort - 250/200m/1:00 Minute
B. 3:00 Minutes; AMRAP x 3 Sets; At Strength Effort; Rest 1:30 Minutes Between Sets
15/12 Calories Airbike
AMRAP In Remaining Time: Power Snatch
Recommended Scaling Options:
Airbike;
RX: Sustained Effort - 15/12 Calories/1:00 Minute
Power Snatch;
RX: Light Effort - 55% of 1RM Snatch
RPE Scale: 6-7 out of 10
C. Every 1:30 Minutes; AMRAP x 3 Sets; At Strength/Skill Effort; Rest 1:30 Minutes Between Sets
Weighted Pull Up; 10X1
Recommended Scaling Option:
RX: Heavy Effort - RPE 8-9 out of 10
Scaled: Body Weight/Assisted Pull Up/Eccentric Pull Up; 51X1
D. 9:00 Minutes; AMRAP; At Strength Effort
9 Deadlift; 21X0
9/7 Calories Airbike
Recommended Scaling Options:
Deadlift;
RX: Tough Effort - 75% of 1RM Deadlift
RPE Scale: 7-8 out of 10
Airbike;
RX: Sustained Effort - 9/7 Calories/0:30-0:45 Seconds
Download the StrengthRx 3 Workout Sample PDF for free or check out the full program here!