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Nefarious Fitness and Performance – NF METCON

Warm-up

Warm-up (No Measure)

3-4 ROUNDS (4:00 CAP)

50m Run

5 Good Mornings (option to use barbell)

10 Walking Lunges

Into ..

2 ROUNDS

5 Above the Knee Deadlifts (:01 descent)

5 DBL KB Deadlifts

5 Below the Knee Deadlifts (:02 descent)

:30 DBL KB Farmer Carry or Hold

Strength

Tempo Deadlift (2×3 / 2×3 / 1×3*)

2×3 (3121)

2×3 (2111)

1×3 (1111)

*First 2×3 Mod+ / Second 2×3 Mod-Heavy / 1×3 Heavy.

Remember Reading Tempo…

1st Number is ‘Down Portion’

2nd Number is ‘Down Position’

3rd Number is ‘Up Portion’

4th Number is ‘Up Position’

(Score is Weight)

Week 6 of 9

Workout

“WALK IT OUT” (Time)

FOR TIME*

25-20-15

Deadlifts (155/105)|(115/75)

50-40-30

Walking Lunges

*Complete 50m DBL KB Farmer Carry (70/53)|(53/35) after each full set. Ex: 25 Deads / 50 Walking Lunges / 50m KB Walk…and so on.

-Rest 1:00-

15-10-5

Deadlifts (225/155)|(155/105)

30-20-10

Walking Lunges

*Complete 50m DBL KB Farmer Carry after each full set. Ex: 15 Deads / 30 Walking Lunges / 50m KB Walk…and so on.

(Score is Total Time)

KG BB1: (70/47.5)|(52.5/35)

KG BB2: (100/70)|(70/47.5)

KG KB: (32/24)|(24/16)