3 Front Squat (185/125lbs)
AMRAP Muscle-ups for the remaining minute
5 Front Squat (95/65lbs)
AMRAP 20-inch Box Pushup for the remaining minute
This is one of the ‘tougher’ Benchmark Workouts. It is designed to test athletes ability to lift a heavy load for multiple reps followed by performing multiple reps of a highly skilled gymnastics movement. The scaled version has a similar focus.
The limiting factor for each athlete is going to be different which is what makes this a great workout, and also opens up a lot of room for improvement when you repeat it. For some people the squats might not be that limiting, but you will only have a few muscle ups each round. For others, the squat will be really challenging but they may be able to perform unlimited muscle ups per round.
Every Minute for 10 minutes:
20m Prowler sprint (2.5xBW/2xBW)