• RoadieFit



3 Rounds Not For Time 100m run 10 Strict press PVC/Empty Barbell/2x Light DB or KB 8 Air Squat with 2 Count hold at the bottom 6 Push Ups


For Time


Double Dumbbell/ Kettlebell Front Squat

Double Dumbbell/Kettlebell Shoulder to Overhead



For Time


40 Air Squats

20 Pike Push-Ups/ Push-Ups

10 Burpees

Gym (RX+):


Back Squat

5-5-3-3-3-1-1 Reps

This is how we cap off the training week! Bring it home nice and strong with something to hurt everything. We will still have a workout every Saturday, but technically our programming cycle is Monday thru Friday. So sort your lives out accordingly.

At 3...2...1...Go you will perform 21 reps of each movement. Then 15 reps of each movement. Then 9 reps of each movement. The weight should be moderate to light. We want to see you use the same weights for the squats and the presses.

Too light and this is a glorified warm-up. Too heavy and you won't need a Saturday workout because you'll still be going.

Shoulder to overhead means just that. Any movement that gets those babies locked out in the overhead position. Strict Press, Push Press, Push or Split Jerk will all work.

Levitation is also accepted but frowned upon. Jedi always gotta show off.

For the Minimal portion if you'd like to grab something and squat it by all means got for it. Just don't go too heavy. The reps are designed for lower weight to bodyweight movements.

Pike push-ups can be done in many ways and are a great exercise. Feet on the box or feet on the floor. No matter which way you choose, the more you get your chest under your hips the more difficult the movement.

If Pike Push-Ups are not in your wheelhouse yet go ahead and scale it back to normal Push-Ups. Or whatever your comfortable modification is.

All the blue words above are links to movement demos.

Don't forget to track those results in Wodify and tell us about it in the FB group!

Have fun. Stay safe.

Let's get it!!!

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