Berserker challenge
Workout 4
For time:
300 double unders
Note: You can do all single unders or try to get as many double unders as you can mixed with singles up to 300 reps.
METCON
8min AMRAP
1 overhead squat 135/95
1 bar facing burpee
2 overhead squats 135/95
1 bar facing burpees
3 overhead squats 135/95
3 bar facing burpees
…
…
Keep adding one rep of each after each round
Health
Bar at 75/55
Pyro weightlifting
“Forged by Fire” cycle W1D2
Primer
Clean high pulls
3-3-3-3-3
Note: This is part of the warm and act as a skill transfer drill. Light and snappy, build the weight up
Power cleans touch and go
3-3-3-3-3
Build up
Pause catch split jerk (from the rack, 3sec pause)
3-3-3-3-3
Aim for well below your max, around 50%, good mechanics and a solid catch. Build up of fix weight
10min EMOM
1 clean and jerk @65% of 1RM clean and jerk (Squat clean)
Accessory work
Shoulders of steel
Lateral plates raises 3×8
Conditioning
Tabata cals air bike
Gymnastics
30 ring dips (strict or kipping)
Core
Med ball russian twist 5×10
Maintenance/mobility
ROMWOD
Berserker challenge
Workout three
For time:
5000m row
SLIPS 20min
(Scales, L-sits, Inversion, Planks, Stretch)
BURN
5 rounds for time:
20/16 cals bike
20 med ball cleans 20/14
20 burpees over the ball
Accessory work
Shoulders of steel
Arnold press 3×8
Weightlifting
Split jerk press 5×5
Gymnastics
Ring support swings 3×8
Core
15 strict toes to bar
Maintenance/mobility
ROMWOD
