Weightlifting Strength
Back squats
Every 2 mins 4 sets 3 reps @75%
RX Metcon (Ramadan Challenge 5)
18 min amrap
5 pullups
10 pushups
15 squats
200m run
10 KB swings
5 burpees over Kb
200m run
RX Age 17-44 (24/16KG)
RX Age 14-16 and 45-60 (24/16KG)
RX Age 8-13 (16/12KG)
Scaled Metcon (Ramadan Challenge 5)
18 min amrap
8 ring rows
10 pushups
15 squats
200m run
10 KB swings
5 burpees over Kb
200m run
RX Age 17-44 (24/16KG)
RX Age 14-16 and 45-60 (24/16KG)
RX Age 8-13 (16/12KG)
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.
for logging scores type the following:
- Ramadan Challenge
- RX’d or Scaled
- reps completed
without any extra bla bla bla
YOUR SCORE IS YOUR TOTAL REPS COMPLETED IN THE WORKOUT
DO NOT PUT MATHMATICAL CALCULATIONS لوع الله جبدكم cc maskati + zowayed