211017 Oct Challenge 1/5
- Osama Kamaluddin
- Oct 17, 2021
- 1 min read

Weightlifting Strength
Back Squat
5-3-1-1-1-3-5
Building up (last 2 sets should be more than the first 2)
1 set every 90 sec
Metcon
5 Rounds for time (18 min cap)
40 Double Unders (SC 40 skips)
12 Alt. single DB devil presses
8 Toes to Bar
RX Age 17-44 (15/10KG)
RX Age 14-16 and 45-60 (12.5/7.5KG)
RX Age 8-13 (7.5/5KG)
RX Age 60+ (10/7.5) (Toes to 90 degree)

October Challenge 1/5
RX Category
5 Rounds for time (18 min cap)
40 Double unders
12 Alt. single DB devil presses
8 Toes to Bar
RX Age 17-44 (15/10KG)
RX Age 14-16 and 45-60 (12.5/7.5KG)
RX Age 8-13 (7.5/5KG)
RX Age 60+ (10/7.5) (Toes to 90 degree)
SC Category
5 Rounds for time (18 min cap)
40 Single unders
12 Alt. single DB devil presses
8 Toes to 90 degree
SC Age 17-44 (15/10KG)
SC Age 14-16 and 45-60 (12.5/7.5KG)
SC Age 8-13 (7.5/5KG)
SC Age 60+ (10/7.5) (Toes to 90 degree)
Score is total time, or total reps done under the time cap.
Deadline to post the score is midnight.
Score posting format:
October Challenge
RX or SC
Time or Reps completed

Weightlifting Strength
Back Squat
5-3-1-1-1-3-5
Building up (last 2 sets should be more than the first 2)
1 set every 90 sec
Metcon
5 Rounds for time (18 min cap)
40 Double Unders (SC 40 skips)
12 Alt. single DB devil presses
8 Toes to Bar
RX Age 17-44 (15/10KG)
RX Age 14-16 and 45-60 (12.5/7.5KG)
RX Age 8-13 (7.5/5KG)
RX Age 60+ (10/7.5) (Toes to 90 degree)
Scaled - 12:07
RX 4 rounds 10 reps
Scaled 14 minutes
October challenge Scaled 10:30
15 kg
OC SC 12.49