Workout of the Day
STRENGTH
Bench Press
3×1 Reps
70-75% AMRAP x1
Notes
Perform 4-5 warm-up sets, then work up through three progressive sets working towards a heavy triple leaving 0-1 rep in reserve. Afterwards, take 70-75% of your best lift and do an AMRAP keeping 0-2 reps in reserve. Aim for 8-12 reps on the AMRAP.
METCON
Complete for time or max reps in 16:00
30 Burpees
30 Calorie Bike or 36 Row
25 Burpees
25 Calorie Bike or 30 Row
20 Burpees
20 Calorie Bike or 24 Row
15 Burpees
15 Calorie Bike or 18 Row
10 Burpees
10 Calorie Bike or 12 Row
5 Burpees
5 Calorie Bike or 6 Row
Notes
This workout contains 105 burpees and bike cals, or 126 calories on the erg. The descending rep scheme rewards early intensity but demands consistency as fatigue sets in. This is an aerobic grind — the focus is composure, pacing, and breathing rather than all-out speed. Smooth, consistent effort will yield the best total time.
CrossFit Group Class Programming Template (WK5/8)
Sled work is one of our favorite ways to built grunt strength and grit!