General Warm Up
Hinge | Overhead prep
Deadlift | Hang Power Clean | Push Jerk
WOD
Masters Event 7
5 min on
40 | 30 Cals
Max “DT” in remaining time
*1 min rest*
4 min on
30 | 22 Cals
Max “DT” Remaining Time
*1 min rest*
3 min on
20 | 14 Cals
Max “DT” remaining time
DT = 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks
*Carry on where you left off
*Once 5 Rounds are completed the workout ends
See prescribed weight and calories per age group below:
Age 35 – 39 & 40 – 44: 70 | 48kg
Age 45 – 49 & 50 – 54: 65 | 45kg Cals: – 3 from each interval
Age 55 – 59: 61 | 43kg Cals: – 6 from each interval
Age 60 – 64: 52 | 34kg Cals: – 9 from each interval
Age 65 – 69: 43 | 29kg Cals: 25 | 15 | 10 Men 15 | 10 | 5 Women
Age 70+: 38 | 25kg Cals: [Same as above]
Scaling and Modifications:
*Weight as needed: Unbroken Push Jerk
WOD Results
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