• MikeMega



3 Rounds Not For Time

50 Jumping Jacks

10 Windmills per leg

10 Air Squats

10 Frankenstein's per leg


5 Rounds NFT

5 2x Kettlebell Deadlift

5 2x Kettlebell Hang Power Clean

5 2x Kettlebell Push Press

5 2x Kettlebell Front Squat


10 Rounds NFT

Sandbag Deadlift

Sandbag Hang Power Clean

Sandbag Push Press

Sandbag Front Squat


At 3…2…1…Go! You will grab a pair of kettlebells, Dumbbells, for whatever and crank through this one round as fast as possible. It starts with 5 Deadlifts, then 5 HPCs, 5 Push presses, and then 5 Front Squats. And then drop the weights. Rest as needed until it’s time to sprint through the next round. You will repeat this 10 times. Your score will be the time of your fastest round completed.


The weight for this workout should be as heavy as you can safely perform clean reps with.


The intended stimulus for this workout is intervals. Very high intensity for a short period of time immediately followed by a short rest.

Scales and Mods

Mainly wed just say lighten the load if you can.

Let's Get It!!!

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