6.15 Strength


Deadlift and Press

3 at RPE-8, then use same weight for 4 sets of 2.

Accessory Work:

Part 1: 10 min EMOM (every minute on the minute start the exercise. Once you are done, the remaining time is your rest)

  1. Min 1–10 Single Arm Bench Press 10 each side
  2. Min 2–10 Single Arm Bench Row 10 each side repeat until 10 min is done

Part 2: 10 Min EMOM

  1. Min 1- 10 Gob Squats
  2. Min 2 – 10 Split Squats 5 each side with same weight


1/2 Bodyweight in Calories for time. You will set your machine up for 1/2 your bodyweight in calories. Stop every minute and complete 5 pull-ups, then get back on your machine to try to accomplish as many calories remaining in the minute and get back off for 5 more pull-ups. Repeat until calories are done.

A good goal is under 8 min. If you want to go real hard for a big challenge then try to beat 4:27 males and 4:31 females. I watched Laura, my wife go harder than normal and crush it with a time of 4:31. So, I guess that made me go out harder than I wanted to! Ugh, haven’t gone that hard in a long time. I tied Bo Pihl with a 4:27. Going that hard is not for everyone, but some days it feels like it’s that kinda day to give it a whirl…

Special Sauce: 3 rounds to RPE-9

  1. Copenhagens
  2. 10-15 Curls
  3. Glute Bridge
  4. 10-15 Tricep Extensions
  5. Monster Walks
  6. 10-15 Lateral Raise
  7. Reverse Hypers

Team ABS: 4 rounds (:30 each)

  1. Heel Touch
  2. Flutter Kicks
  3. Plank Jacks
  4. Mountain Climbers

Tagged: No tags