Okay, here’s what I just finished a while ago:
Eight rounds; one round every minute (Or, as I call it, and “8-minute Countdown”):
115# Thruster – 5 reps
Kipping pull-ups – 5 reps
Then, when I was done with that, I did this for a finisher:
5 minute countdown:
70# KB swing – 15 reps
My heart was pounding, the sweat pouring, and my legs pretty tired when I was done. Although I was pushed pretty hard as far as my strength, it was my stamina that was quickly waning. I was too tired to keep that pace for long. If you’re like me, this breakdown was just about perfect. If not, scale the weight higher or lower, but I’d suggest keeping the same weight. If you want a real challenge without increasing the weight, do strict pull-ups rather than kipping. Have fun!
