Perform 3 front squats (3 reps) every minute on the minute (EMOM) for 15 minutes. Rest for the remaining time in every minute once you are finished the 3 reps, and start your next set of 3 reps when the next minute begins. For function focus on good movement with each rep. For fitness choose a weight that is challenging for you but allows you to complete all 3 reps without having to stop.
POWER CHIEF AMRAP 8 - 3 Hang Power Cleans - 6 Push-Ups - 9 Air Squats
With 8 minutes set on the stopwatch, perform as many rounds as possible (AMRAP) of 3 Hang Power Cleans, 6 Push-Ups, and 9 Air Squats (1 round).
Choose a version of each movement that suits you best from the movement guide videos, and be sure to read the instructions below the video as well.
If appropriate you can add a suitable weight to each of the movements.
Score will be the total number of rounds and repetitions (reps) completed in the workout. ie. If you have completed 3 full rounds plus 3 Hang Power Cleans and 5 Push-Ups then your score is 3 Rounds plus 8 Reps.
Saturday and Sunday
REST DAYS These are rest days. Use these days to recover and rest from active training. A simple walk or some stretching are good options.
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