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  • Writer's pictureJohn Fadel

Friday Mix

Warm up

10 Push-Ups

10 Empty Barbell incline Bench Press 

5 Reps @ Light Weight

3 Reps @ Moderate Weight

...Keep building (If needed) in sets of 2-3 to 60-70%

Incline chest press

8 sets of 7-8 reps per set only 30sec in between each set!

Starting weight 60-70% 1RM

Goal is to keep the same weight for all sets.

First few rounds will be easy, the short rest will make it taxing on the chest in the latter rounds.

Score: what weight you used.

"Open Workout 22.3"

For Time:

21 Pull-Ups option TTB

42 Double-Unders

21 Thrusters (95 / 65 lb )

18 Chest-To-Bar Pull-Ups option pull ups

36 Double-Unders

18 Thrusters (115 / 75 lb )

15 Bar Muscle-Ups option pull ups

30 Double-Unders

15 Thrusters (135 / 85 lb )  

Time Cap: 15 Minutes

Score is Time and Weights of thrusters

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4 comentários

Renn Thompson
03 de fev. de 2023


Time capped. Rx. 1 thruster @135 when time expired.


Kenzie Barlow
Kenzie Barlow
03 de fev. de 2023

Incline bench

65 x 2, 55 x 4, 60x 2


kip pull-ups round 1, chest to bar kips round 2&3

Rx weight


Brad Larsen
Brad Larsen
03 de fev. de 2023

Incline bench 165lbs 8x8

All pull-ups option

95/115/135 RX



John Fadel
John Fadel
03 de fev. de 2023


10thrusters @time


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