BM Program

WORKOUT OF THE DAY

COMPETITOR

assoult bike:

2x 1’ on 1’ off

4x 30” on 30” off

2x 1’ on 1’ off

4x 20’’ on 40” off

2x 1’ on 1’ off

4x 10” on 50” off

CLASS

STRENGTH

In 8 min (not for time)

Elite

9-7-5 ripetizioni

deadlift 120/90

bar-ring muscle up

Rx

9-7-5 ripetizioni

deadlift 100/70

strict pull up

strict ring dip

Scaled

13-11-9 ripetizioni

deadlift

strict banded pull up

box dip

Time cap 8 min

CONDITIONING

For time:

500/400m row

800m med ball run

No time cap

Score A: row

Score B: row + run