Every Minute on the minute for twenty minutes:
5 Deadlifts
5 Hang Squat cleans
5 Thrusters
Use a weight totalling 25% of you body weight
All rounds completed as Rxd are your X score,If you can't keep up the pace keep working through the rounds and record this as your Y score.
Do not put the bar/dumbbells down till the end of twenty minutes
Yes, it is the way to know your ability but also very difficult for the new joiner to lift for a long time as you can.
ReplyDelete===================================
Ashwani
look4ward
Hemant what is shown on the blog is the rxd workout and what to aim for, people who come to the group sessions often have their workouts scaled.
ReplyDeleteAM Group (using Barbells)
ReplyDeleteScott B (16.6kg) 20Y
Chris (14.5kg) 20Y
Michelle (14.5kg)20Y
Jodie (12.7kg) 5Y 8X
PM Group (using Barbells, 15 minute time limit)
Scott A. (16.6kg) 15Y
Paul (12.7kg) 3X 8Y
Gary (14.5kg) 15Y
Carmello (14.5kg)4Y10x
PT
Jacinta 6kg DB Forced 1 min rest after every 3 rounds,
15 minute time limit 12 rounds in total