211025 Oct Challenge 4/5
Updated: Oct 25, 2021
Weightlifting Strength
Deadlift
Find your daily 5 RM
Same weight, EMOM every minute
3 sets 3 reps
Metcon
4 Round for time (20 min cap)
30 Double unders
10 DB thrusters
3 Bar Muscle ups (SC 10 hand release pushups)
RX Age 17-44 (22.5/15KG)
RX Age 14-16 and 45-60 (17.5/12.5KG)
RX Age 8-13 (12.5/7.5KG)
RX Category
4 Round for time (20 min cap)
30 Double unders
10 DB thrusters
3 Bar Muscle ups (Females/Kids/Masters 6 Jumping Muscle ups)
RX Age 17-44 (22.5/15KG)
RX Age 14-16 and 45-60 (17.5/12.5KG)
RX Age 8-13 (12.5/7.5KG)
SC Category
4 Round for time (20 min cap)
30 Skips
10 DB thrusters
3 Jumping Bar Muscle ups
SC Age 17-44 (15/10KG)
SC Age 14-16 and 45-60 (12.5/7.5KG)
SC Age 8-13 (7.5/5KG)
Score is time completed 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
Deadlift
Find your daily 5 RM
Same weight, EMOM every minute
3 sets 3 reps
Metcon
4 Round for time (20 min cap)
30 Double unders
10 DB thrusters
3 Bar Muscle ups (SC 10 hand release pushups)
RX Age 17-44 (22.5/15KG)
RX Age 14-16 and 45-60 (17.5/12.5KG)
RX Age 8-13 (12.5/7.5KG)