Nefarious Fitness and Performance – NFX
Warm-up
Warm-up (No Measure)
2 ROUNDS
1:00 Bike/Row (EZ-MOD)
5 Inchworms
5/5 Staggered Stance Good Mornings
10 Deadbugs
Into…
1 ROUND
0:30 Bike/Row (FAST)
10 Up-Downs
10 Barbell RDL
Strength
Deadlift (1×5 / 1×5 / 1×5*)
1×5 @ 40%
1×5 @ 50%
1×5 @ 60%
*Based off 1RM. Deload Week.
Week 8 of 9
(Score is Weight)
Workout
Metcon (AMRAP – Reps)
EMOM x 16 MINUTES
MIN 1&2 – 35/28 Cal Bike or 45/35 Cal Row
MIN 3 – 7 Sumo Deadlifts (120/80)|(80/60) + Max Up-Downs to a Target
MIN 4 – Rest
(Score is Total Reps of Up-Downs)