Friday 26th June 2026 – Week 1 Day 5
2 rounds
-10 Kettlebell halos in each direction
-10 overhead squats
-10 beat swings
-10 push ups
8-5-5-3-3-3
Deadlift
For those of us a bit rusty with this rep scheme we call it 'INTRO REPS'
warm up with alight weight for a set of 10 or 20
then perform a warmup set of 8 reps
Increase the weight again and start the first working set of 8 which you will record.
This first set wants to be rpe 7-8
each set should then be increased weight while avoiding failure, don't count failed sets as working sets if you do, if you fail, drop the weight and perform that set again
For time:
200m run buy in
50-40-30-20-10
Double unders
25-20-15-10-5
Russian swings 24-16kg
5-4-3-2-1
Muscle ups
200m cash out
Sub double unders for 2x skips
Sub muscle ups for 2x pullups and dips
