Weightlifting Strength
4 rounds for quality
16 DB bulgarian split squats (8 each leg)
15-20 DB romanian deadlifts
15-20 active hip extensions
RX Metcon (Ramadan Challenge 1)
20 min amrap
10-20-30-40-50- etc
Calorie row
Wall balls
Situps
* 30 double unders after each round
RX Age 17-44 (10/6KG) (10/9FT)
RX Age 14-16 and 45-60 (10/6KG) (9/8FT)
RX Age 8-13 (6/4KG) (9/8FT)
Scaled Metcon (Ramadan Challenge 1)
20 min amrap
10-20-30-40-50- etc
Calorie row
Wall balls
Situps
* 50 single unders after each round
SC Age 17-44 (6/4KG) (9/8FT)
SC Age 14-16 and 45-60 (6/4KG) (9/8FT)
SC Age 8-13 (6/4KG) (9/8FT)
if you are doing this workout for the Ramadan Challenge, choose one of the above RX or scaled, without changing anything, you cant mix both. Please note different weights and heights for wallballs
for logging scores type the following:
- Ramadan Challenge Score
- RX’d or Scaled
- reps completed
without any extra bla bla bla
YOUR SCORE IS YOUR TOTAL REPS COMPLETED OF EVERYTHING WITHIN THE 20 MINS