Strength:
Bench Press
Take 15:00 to Establish a 1RM Back Squat
WOD:
“Furiosa”
For Load
Every 3:00 x 5 Sets:
25/20 Calorie Row
Barbell Complex: Clean + Hang Clean + Clean
Time Cap: 3:00 per set
Score = Sum Total Load Across 5 Sets
Level 2:
Every 3:00 x 5 Sets:
20/16 Calorie Row
Clean + Hang Clean + Clean
Barbell: 75-85% of 1RM Clean, unbroken complex
Level 1:
Every 3:00 x 5 Sets:
16/12 Calorie Row
3 Hang Power Cleans + 3 Front Squats
Barbell: Moderate and technically sound load across all five sets
Masters 55+:
Every 3:00 x 5 Sets:
20/16 Calorie Row
Clean + Hang Clean + Clean
Barbell: 70-80% of 1RM Clean, unbroken complex
Competitor:
Every 3:00 x 5 Sets:
25/20 Calorie Row
Clean + Hang Clean + Clean
Barbell: 75-85% of 1RM Clean, building across sets if possible. No missed lifts.
Hotel Gym / Travel:
Every 3:00 x 5 Sets:
20/16 Calorie Row or 200m Run
3 Dual Dumbbell Power Cleans + 2 Hang Dumbbell Squat Cleans
Dumbbells: Challenging and consistent load across all five sets