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WC40

WC40

The workout is based on 3 circuits of 3 exercises covering all the performance muscles. CIRCUIT 1 (strength-endurance) 1.1 Front squat 5 reps 1.2 Romanian deadlift (or sumo) sets of 5 reps 1.3 DB shoulder press sets of 5 reps PERFORM THE CIRCUIT AS MANY TIMES AS YOU CAN IN 15 MINUTES... WHILE YOU ARE ALLOWED *SOME* SHORT REST PERIODS IF NEEDED, TRY TO REST AS LITTLE AS HUMANLY POSSIBLE CIRCUIT 2 (power-endurance) 2.1 Jump squat with 30% of your bodyweight x 10 reps 2.2 Power clean...   more details

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  • 1

    EvilTrainer

    Score: 32 minutes

    Circuit 1: 14 rounds
    Circuit 2: 11 rounds
    Circuit 3: 8 rounds
    GRAND TOTAL: 32 Rounds Total in 40 Minutes


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All about this challenge

Profile pic: EvilTrainer Challenge created by:
EvilTrainer

Challenge for: all

Challenge goal: increase strength

Challenge targets: whole body

Level: suitable for all competitors

Age: 13 to 60 years of age

Here's what you need to do to take part:

The workout is based on 3 circuits of 3 exercises covering all the performance muscles.
CIRCUIT 1
(strength-endurance)
1.1 Front squat 5 reps
1.2 Romanian deadlift (or sumo) sets of 5 reps
1.3 DB shoulder press sets of 5 reps
PERFORM THE CIRCUIT AS MANY TIMES AS YOU CAN IN 15 MINUTES... WHILE YOU ARE ALLOWED *SOME* SHORT REST PERIODS IF NEEDED, TRY TO REST AS LITTLE AS HUMANLY POSSIBLE
CIRCUIT 2
(power-endurance)
2.1 Jump squat with 30% of your bodyweight x 10 reps
2.2 Power clean (or power snatch) sets of 5 reps
2.3 DB push press (or push press) sets of 5 reps
PERFORM THE CIRCUIT AS MANY TIMES AS YOU CAN IN 15 MINUTES... WHILE YOU ARE ALLOWED *SOME* SHORT REST PERIODS IF NEEDED, TRY TO REST AS LITTLE AS HUMANLY POSSIBLE
CIRCUIT 3
(reactive force-endurance)
3.1 Jump onto a bench sets of 10 reps
3.2 Broad jumps sets of 10 reps
3.3 Plyo push up sets of 10 reps
PERFORM THE CIRCUIT AS MANY TIMES AS YOU CAN IN 10 MINUTES... WHILE YOU ARE ALLOWED *SOME* SHORT REST PERIODS IF NEEDED, TRY TO REST AS LITTLE AS HUMANLY POSSIBLE
WC40 means Work Capacity in 40 minutes :)

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Note: if the challenge description doesn't include clear details of what to do to enter, please contact the person who created the challenge to ask them to improve the description, or report this challenge