StrengthRx - Interval Weight & Gymnastics Training
A. 3:00 Minutes; AMRAP x 3 Sets; At Strength Effort; Rest 1:30 Minute Between Sets
15/12 Calories Airbike
AMRAP In Remaining Time: Deadlift; 21X0
Recommended Scaling Options:
Airbike;
RX: Sustained Effort - Target 15/12 Calories/1:00 Minute
Deadlift;
RX: Heavy Effort - 85% of 1RM Deadlift
B. 12:00 Minutes; AMRAP; At Sustained Effort
6 Dual DB Box Step Over
6 Single Arm DB Push Press/Side
12/9 Calorie Row
Recommended Scaling Options:
Dual DB Box Step Over;
RX: Light Effort - 35/20 lb per Hand
RX+: Light Effort - 50/30 lb per Hand
Single Arm DB Push Press;
RX: Heavy Effort - 70/50 lb
Scaled: Heavy Effort - 50/30 lb
Alternative Movement Option: Handstand Push Up
Row;
RX: Sustained Effort - Target 12/9 Calories/0:45 Seconds
C. 5 Sets; Each For Max Repetitions; At Strength Effort
1:00 Minute: Dual DB Alternating Biceps Curl; 10X1
1:00 Minute: Rest
Recommended Scaling Options:
RX: Light Effort - RPE 6-7 out of 10