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SFIT #327 – Monday, April 10th


3:00 Row, Run, Air Dyne or Bike
5:00 AMRAP
3 Burpees
6 Med Ball Cleans
9 Wall Balls
12 Sit-ups

Superfriend Shoulder Opener
Ankle Mobility (either or both from last week)

It is a warm-up, but it should still hurt a little bit. Think 80% effort.
If you’re going to snatch and/or overhead squat in the conditioning, grab a bar and complete a few reps of the movements you’re planning on completing. Build up to your planned workout weight.


For time:
21 Power Snatches (115/80)
21 Pull-ups
15 Overhead Squats (115/80)
15 C2B Pull-ups
9 Squat Snatches (115/80)
9 Bar Muscle-ups

Or you may choose door #2 (see explanation below before deciding)

2 RFT:
21 Kettlebell Swings (53/35)
21 Ring Rows
15 Goblet Squats
15 Ring Rows
9 Box Jumps
9 Pull-ups

If you’re comfortable enough under the barbell, choose option 1 and scale it as necessary. One option would be to do all overhead squats for the barbell movements and/or all pull-ups for the bar movements. If you have decent chest to bar 21/15 pull-ups with the 9s being chest to bar, or something along those lines. If you’re unsure of how to scale it correctly for your level, ask!

The key here is the stimulus. Scale it incorrectly and it’s going to be too fast and easy. If you scale it and breeze through it in 4-5 minutes, do a second round. The workout should be a 10-15 minute workout, which is where option #2 comes in. If you’re uncomfortable or just not good at snatches/overhead squats and/or pull-ups, pick #2. Idea is to get your heart rate up and move well, that’s not possible if you’re attempting to complete movements you’re unfamiliar with or struggle with.


Easy Bike or Air Dyne
Barbell Forearm Smash
Couch Stretch

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