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