Nefarious Fitness and Performance – NFX
Whakamahana – Warm up
Warm-up (No Measure)
2 ROUNDS
400m Run
Into…
10 Alt Groiners
8 Scap Pull-ups*
6 Sit-ups
8 Up-Downs
10 Barbell Good Mornings**
* Option to do Kip Swings in Round 2
** Barbell Deadlift in Round 2
Hauroa Whakamahana – Extended Warm-up
Warm-up (No Measure)
EMOM X 8 MINUTES
MIN 1 – 3-5 Deadlifts*
MIN 2 – 2-3 Broad Jumps
* Start Light and build up to the weight in Rounds 3/4
Hei Mahi – Workout
NEFARIOUS MID WINTER THROWDOWN WORKOUT 22.3 (Time)
ON A 20 MIN RUNNING CLOCK…
AMRAP X 5 MINUTES*
3 ROUNDS
15 Deadlift** (80/60)
10 Box Jumps
*If you complete the above work within 5 Minutes – Your time will extend for a further 5 Minutes. Continue on in this fashion until you finish the workout. If you do not complete the work within the allocated 5 Minute window, your workout is over.
**Reps decrease and Weights increase after each 3 Rounds
15 Deadlift (80/60)
13 Deadlift (100/70)
11 Deadlift (120/95)
9 Deadlift (140/115)
NEFARIOUS MID WINTER THROWDOWN WORKOUT 22.3 (ADJUSTED) (Time)
ON A 20 MIN RUNNING CLOCK…
AMRAP X 5 MINUTES*
3 ROUNDS
15 Deadlift** (60/45)
10 Box Step-ups
*If you complete the above work within 5 Minutes – Your time will extend for a further 5 Minutes. Continue on in this fashion until you finish the workout. If you do not complete the work within the allocated 5 Minute window, your workout is over.
**Reps decrease and Weights increase after each 3 Rounds
15 Deadlift (60/45)
13 Deadlift (70/50)
11 Deadlift (80/55)
9 Deadlift (90/60)