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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)

Whakamakaka – Cool Down