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Dual of Fates | Friday 3/5/24

Updated: Apr 29

10 RFT (15 min TC)


Intended Stimulus

  • 12:00 – 15:00 minute workout.

  • Find a pace and try to hold it.

  • This is a lung burner, Keep Moving!


Rx: 10/8 Cals & 10 Burpees

Scaled: 9/7 Cals & 8 Burpees


Pressing Stamina - For Time: 50 Shoulder to Overhead


Intended Stimulus

  • Complete in 10:00 mins or less.

  • Maximum of 10 sets when splitting up reps.

  • Minimum of 5 reps at a time.


Rx: 82.5 / 57.5 | Scaled: 50 / 35 | Scale to suit the intended stimulus


Strength: 5 sets for load

  • 3 Weighted Pull Ups + 3 Weighted Dips

If you cannot perform the pull ups or dips weighted focus on strict controlled movements


Cool Down

30 Reach Roll Lifts (with foam roller)

50 Banded Face Pulls (Light band)


Team Version: 16 RFT


Alternating Rounds:

Rx: 10/8 Cals & 10 Burpees

Scaled: 9/7 Cals & 8 Burpees


Pressing Stamina - For Time: 100 Shoulder to Overhead

One working one resting

Rx: 82.5 / 57.5 | Scaled: 50 / 35 | Scale to suit the intended stimulus



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