BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

35:00 AMRAP (FOR QUALITY)

10 DB Incline Bench Press

10 Strict Pull Ups

1:00 Ski

10 DB Bicep Curls

10 Banded Face Pulls

1:00 Bike

10 Row Pike Ups

1:00 Plank

1:00 Row

PERFORMANCE

Havana (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 25 minutes of:

150 double-unders

50 push-ups

15 power cleans

Men: 185 lb.

Women: 125 lb.

Scroll for scaling options.

Scaling

Hero workouts are notoriously difficult, mentally and physically. Choose options that challenge you throughout. Each exercise should require multiple sets to complete, but reduce the reps as needed so you can finish several rounds of the workout.

Intermediate Option

Complete as many rounds as possible in 25 minutes of:

100 double-unders

30 push-ups

10 power cleans

Men: 135 lb.

Women: 95 lb.

Beginner Option

Complete as many rounds as possible in 20 minutes of:

75 single-unders

20 knee push-ups

10 power cleans

Men: 75 lb.

Women: 55 lb.
To learn more about Havana click here