“The Three Fates”
Warm Up
400m Run
-into-
3 Sets
10m Walking Hamstring stretch
10m Walking Sumo Squats
5 Shoulder Extensions
2 Sets
5 BB Deadlift
5 BB Front Squat
5 BB Shoulder Press
Spend 8 min to warming up to weight
Strength
Not Today
Workout
“The Three Fates”
RX+
@ 0:00
5 Rounds
10 Deadlift 100/70
10 Pistols
15 GHD Sit ups
@10:00
3 Rounds
10m HS Walks
100 Double Unders
@20:00
150 Wall Balls 20/14Lb
RX
5 Rounds
10 Deadlift 100/70
10 Pistols or Assisted Pistold
30 Sit ups
@10:00
3 Rounds
3 Wall Walks
100 Double Unders
@20:00
150 Wall Balls 20/14Lb
SC
5 Rounds
10 Deadlift 70/50
30 Squats
30 Sit ups
@10:00
3 Rounds
1-3 Wall Walks
100 Double Unders or 200 Singles or 25 Cal on Bike
@20:00
150 Wall Balls 14/10Lb
Fit
5 Rounds
10 Deadlift 50/35
30 Squats
30 Sit ups
@10:00
3 Rounds
1-3 Wall Walks
100 Double Unders or 200 Singles or 25 Cal on Bike
@20:00
100 Wall Balls 14/10Lb
Goal: Endurance
Extras
Gymnastics
3 Rounds
10 Ring Muscle ups/Muscle up on box
10 Strict HSPU (use AbMats if needed)
400m recovery run (run at 6:30-7:00 min pace)
Weightlifting
5 sets
Max Close Grip Bench Press @ 70%
Max Strict Chin Ups (Palms towards your face)
Rest 180Sec
Accessory
Seated Strict Press
6 x 4 @ 3010
-into-
3 Sets
12 Banded OH Squats
30 Banded Tricepts Ext
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