logotype
logotype

Zium is more than a place where high performers come to be their best.

we are here

27 Division St, New York,
NY 10002, USA

working hours

Mon – Fri: 7.00 – 22.00
St – Sun: 9.00 – 20.00

call us

+1 800 123 456 789
+1 800 987 654 321

周六 2024-10-19

FILTHY 50 // BENCHMARK

RX

For time:
50 box jumps (51/61 cm)
50 jumping pull-ups
50 KB swings (12/16 kg)
50 walking-lunge steps
50 knees-to-elbows
50 push presses (15/20 kg)
50 GHD hip extensions
50 wall-ball shots (6/9 kg) (2.7/3 m)
50 burpees
50 double-unders

BEGINNER OPTION

For time:
30 box step-ups (20 in)
30 ring rows
30 Russian KB swings (8/12 kg)
30 walking-lunge steps
30 hanging knee raises
30 push presses (5/10 kg)
30 good mornings
30 wall-ball shots (2.7/4 kg) (2.7/3 m)
30 burpees
30 single-unders

INTERMEDIATE OPTION

For time:
40 box jumps (51/61 cm)
40 jumping pull-ups
40 KB swings (12/16 kg)
40 walking-lunge steps
40 knees-to-elbows
40 push presses (15/20 kg)
40 GHD hip extensions
40 wall-ball shots (6/9 kg) (2.7/3 m)
40 burpees
40 double-unders

SKILL WORK

Rest, stretch, recover

Previous cfwod 周五 2024-10-18
Next cfwod 周一 2024-10-21

发表回复