fbpx

Nefarious Fitness and Performance – NFX

Warm-up

Warm-up (No Measure)

1 ROUND (8:00 CAP)

1:00 Row EZ Pace

10 Alt. Lunges

10 Alt. DB Bent Over Row

10 Single DB OH Tricep Extension

:45 Tall Plank

Into…

1 ROUND

:45 Row Mod Pace

8 Alt. Step-Ups

8 Alt. DB Bent Over Row

8 Push-Up to Pike

8 DB Slides

Into…

1 ROUND

:30 Row Hard Pace

6 Box Jumps

6 Alt. DB Bent Over Row

6 Box Dips

6 Plank Rotations

Workout

Metcon (Time)

IN TEAMS OF 2…

FOR TIME*

2000/1750m Row

80 Box Jumps (24/20)

60 No Push-Up Renegade Row (15/10)|(10/7.5)*

40 Strict Ring Dips

1500/1250m Row

60 Box Jumps

40 No Push-Up Renegade Row

20 Strict Ring Dips

1000/800m Row

40 Box Jumps

20 No Push-Up Renegade Row

10 Strict Ring Dips

*P1 works while P2 Rests EXCEPT on the Row. Each Row must be broken into 250m intervals. While P1 Rows P2 Hold a Tall Plank Position. All other work split as needed.

(Score is Time)

Optional Finisher

Metcon (No Measure)

FOR QUALITY*

80-60-40-20

Bicycle Crunches

*After each set complete :45 Plank Hold.

(No Measure)