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  • Writer's pictureJohn Fadel

Tuesday Mix

Updated: May 23, 2023

Warm up- as you enter the gym

:30 sec rig hang

10 Push-Ups

10 Empty Barbell Bench Press 

5 Reps @ Light Weight

3 Reps @ Moderate Weight

Bench Press

6 sets 6 reps

:30 sec inbetween each set.

-When you finish a set, check the time, wait for 30 seconds, and start the next set. The goal is to keep the same weight and maintain it for all six sets. The first few sets may seem easy, but with shorter rest times, you will reach your fatigue failure point in the later sets.

*If needed increase or decrease weight.

For time:16min time cap


RDL 115/75

Burpee Box Jumpsf (24"/20")

Power Cleans

Jerk Press /Split

- Conditioning Category: Athletes should aim for unbroken sets throughout the barbell and pace the burpee box jumps accordingly. Looking for steady pace here throughout with a little kick at the end.

- Burpee Box Jumps: Athletes should face the box during the burpee and fully stand on the top of the box before coming down. Athletes can jump or step down off the box.

- Score: Total time it takes to complete the workout.  



- Reduce Loading

- Sub for Dumbbells


- Reduce Box Height

- Burpee Box Step-Ups

- Burpees Only

- Box Jumps Only

- Burpee Box Jump Overs 

Accessorie work :3 Rounds own speed.

:30sec star hold each side

10-Dips matador/box/rings

10-Kosak squats, 5 each leg single DB 50/35

100m run -west corner building & back

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