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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)