NCFIT Iron Strong – Strength and Conditioning
Deadlift (Build to a heavy single or 5×5 @ mod)
4 ROUNDS FOR TIME
15 Chest to Bar Pull-ups
15 Deadlift (185/125)|(155/105)
400m Run (500m/400m Row)
AMRAP 20 bike/dbbench/wallwalk (AMRAP – Rounds and Reps)
AMRAP x 20 MINUTES
15/12 Cal Bike
15 DB Bench Press 50/35
3 Wall Walks
*For the DB Bench, athletes can use flat bench or rest upper back on medball.
*Scaled wall walks – 10 second hold in partial wall walk or walk to pike with feet on a box or 5 Inch Worms
*Partner up on a bike/bench and go when your partner finishes DB Bench.
(Score is Rounds + Reps individually)
Clean and Jerk (3 rep clean and jerk (10-30 seconds rest btwn))
AMRAP 7 C&J + AirSquat (AMRAP – Reps)
AMRAP x 7 MINUTES*
Clean & Jerks (135/95)
*Every minute including 3,2,1 go…perform 15 Air Squats
(Score is Reps)
**Scale air squats to complete them in :20 seconds or less. 7-12 Reps
**Aim to complete 5+ reps every minute.
Optional Thursday WOD
RFT 3 row/db/dbls/pushup (Time)
ON 2:00 CLOCK…450/400m Row (rest remainder)
ON 2:00 CLOCK…Double KB or DB Suitcase Carry (AHAP)
ON 2:00 CLOCK…AMRAP of 20 Double Unders + 10 Push-Ups
-1:00 Rest b/t Sets-
*No additional time b/t Sets. Transition immediately to the next 2:00 station once the 2:00 clock expires.
(Score is Slowest Time on Row)
Warm-up (No Measure)
Finisher: TABATA, 8 SETS :20 ON / :10 OFF*
MOVT 1 — DB Hammer Curl
MOVT 2 — DB Bent Over Row
*Choose a weight that you can hold onto for all 4:00. Try to go unbroken.