STRENGTH:
#beastbuilder
AMRAP 3 minutes
rest 3 minutes
AMRAP 3 minutes
3 “Macho Man” Complexes (115/85)
3 “Macho Man” Complexes (135/95)
3 “Macho Man” Complexes (155/105)
3 “Macho Man” Complexes (185/125)
3 “Macho Man” Complexes (205/145)
Max “Macho Man” Complexes (225/155)
In this “Beast Builder Benchmark”, we’ll work through rounds of CompTrain’s “Macho Man” complex
1 Round of “Macho Man” is:
3 Power Cleans
3 Front Squats
3 Push Jerks
BeachFit will do: 3 DB Power Cleans, 3 DB Front Squats, 3 DB Push Jerks (50/35lbs)
The format of this piece is: 3 Minutes On – 3 Minutes Off – 3 Minutes On
You’ll work as far as you can in the first three minutes, noting where you left off
After the rest period, you’ll pick up exactly where you left off and see how far you can get in the final three minutes of work
For Example: If you finished the 2nd round of “Macho Man” at the (185/135) barbell in the first three minutes, you’ll pick up with the start of the 3rd round of “Macho Man” at that weight when work resumes
You can even pick up in the middle of a round, it doesn’t have to be a fully completed round
“Macho Man” sets do not have to be completed unbroken
You can change weights as you go or have multiple barbells set-up beforehand — whatever is most convenient
WOD:
#armandhammer
For Time:
Buy-In: 15 Clusters (135/95) Rx+165/115lbs
(Click Here to see a demo video-choose load that allows for quick singles)
3 Rounds:
21/15 Calorie Bike, Row, Erg (s)
15 Chest to Bar Pull-ups (Scale to Pullups, Jumping Pullups or Ring Rows)
Cash-Out: 15 Clusters (135/95)
CASHOUT:
#midline
1-3 Giant Sets:
7 Renegade Rows
Max Effort Ring L-Sit *Demo Ring L-Sit (Scale to Hollow Body Hold)
*1 Renegade Row = 1 Push-up + 1 Right Arm Row + 1 Left Arm Row
Demo Renegade Row
*Choose dumbbell weights for the Renegade Rows that are challenging, but that allow for the 7 reps to be completed without stopping
