Zapped


Hi all,

Brace yourself for a "fun" one today. One of my favourite dreaded workouts - the "3s". At least there's a 10 min cap. Followed by something that will get the heart pumping.






TIGERPHOENIX
a) EMOM 10




  • 3 Power Cleans (Pick Load)
  • 3 Front Squats
  • 3 Push Presses
b) "Zapped" 

3 rounds of: 

AMRAP 4
20 cals row or bike or burpees
30 wall balls
max effort push-ups in the remaining time

* each round rotate through rower/bike and burpees. For eg. row in round 1, bike in round 2, burpees in round 3 
* no rest between rounds
a) EMOM 10

  • 3 Power Cleans (84/60kgs)
  • 3 Front Squats
  • 3 Jerks
b) "Zapped" 

3 rounds of 

AMRAP 4
20 cals row or bike or burpees
30 wall balls
max effort muscle ups in the remaining time

* each round rotate through rower/bike and burpees. For eg. row in round 1, bike in round 2, burpees in round 3
* no rest between rounds