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WORKOUT 15.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:
10 overhead squats (95 / 65 lb.) 10 chest-to-bar pull-ups

From 3:00-6:00

2 rounds of:
12 overhead squats (95 / 65 lb.) 12 chest-to-bar pull-ups

From 6:00-9:00

2 rounds of:
14 overhead squats (95 / 65 lb.) 14 chest-to-bar pull-ups

Etc., following the same pattern until you fail to complete both rounds

NOTES

Each three-minute section begins from the standing position with the barbell on the floor and the athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every rep counts in this workout. You will enter your score as the total number of reps. See the scorecard for assistance in calculating the rep total.

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 43 / 29 kg for Rx’d, 29 / 20 kg for Scaled, Masters and Teens, and 20 / 15 kg for Scaled Masters and Scaled Teens.

This workout begins as a standard three-minute couplet of two rounds of 10 overhead squats and 10 chest-to-bar pull-ups (6 of each for scaled versions). If you complete all the reps (2 complete rounds) before the time cap you will rest until the three minutes are up before beginning the next segment. In the second segment, minute three to minute six, you will attempt two rounds of 12 overhead squats and 12 chest-to-bar pull-ups (8 of each for scaled versions). If you complete all the reps (2 complete rounds) before the time cap you will rest until the six minutes are up before beginning the next segment. In the third segment, minute 6 to minute 9, you will attempt 2 rounds of 14 overhead squats and

14 chest-to-bar pull-ups (10 of each for scaled versions). If you complete all the reps (2 complete rounds) before the time cap you will rest until the 9 minutes are up before beginning the next segment. You will continue in this pattern for as long as possible, adding 2 reps to each exercise each round for every three-minute segment you complete.

Your workout is over whenever you do not complete two full rounds of the couplet within the time cap and your score will be the total number of reps you complete.

For example, if you complete the first 2 rounds of 10s (40 reps) in 2:30, you will rest until 3:00 before beginning the rounds of 12s.
If you then complete 1 full round of 12s plus an additional 10 overhead squats (34 reps) by minute 6, your workout is over. Your score will be 74 (40 reps from the first segment plus 34 reps from the second segment).

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WEEK 2 WORKOUT VARIATIONS

RX’D SCALED

(Includes Masters up to 54 years old)

Every 3 minutes for as long as possible complete: From 0:00-3:00

2 rounds of:
10 overhead squats (95 / 65 lb.) 10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb.) 12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats (95 / 65 lb.) 14 chest-to-bar pull-ups

Etc., following the same pattern until you fail to complete both rounds

(Scaled Men & Women 18-54)

Every 3 minutes for as long as possible complete: From 0:00-3:00

2 rounds of:
6 overhead squats (65 / 45 lb.) 6 chin-over-bar pull-ups

From 3:00-6:00
2 rounds of:
8 overhead squats (65 / 45 lb.) 8 chin-over-bar pull-ups

From 6:00-9:00
2 rounds of:
10 overhead squats (65 / 45 lb.) 10 chin-over-bar pull-ups

Etc., following the same pattern until you fail to complete both rounds

MASTERS

(Masters 55+)

Every 3 minutes for as long as possible complete: From 0:00-3:00

2 rounds of:
10 overhead squats (65 / 45 lb.) 10 chin-over-bar pull-ups*

From 3:00-6:00
2 rounds of:
12 overhead squats (65 / 45 lb.) 12 chin-over-bar pull-ups*

From 6:00-9:00
2 rounds of:
14 overhead squats (65 / 45 lb.) 14 chin-over-bar pull-ups*

Etc., following the same pattern until you fail to complete both rounds

*Masters Women 55+ do jumping chest-to-bar pull-ups.

SCALED MASTERS

(Scaled Masters 55+)

Every 3 minutes for as long as possible complete: From 0:00-3:00

2 rounds of:
6 overhead squats (45 / 35 lb.) 6 jumping chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
8 overhead squats (45 / 35 lb.) 8 jumping chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
10 overhead squats (45 / 35 lb.) 10 jumping chest-to-bar pull-ups

Etc., following the same pattern until you fail to complete both rounds

TEENS

(Teens 14-17)

Every 3 minutes for as long From 0:00-3:00

2 rounds of:
10 overhead squats (65 / 10 chin-over-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats (65 / 12 chin-over-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats (65 / 14 chin-over-bar pull-ups

as possible complete: 45 lb.)

45 lb.)

45 lb.)

SCALED TEENS

(Scaled Teens 14-17)

Every 3 minutes for as long as possible complete: From 0:00-3:00

2 rounds of:
6 overhead squats (45 / 35 lb.) 6 jumping chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
8 overhead squats (45 / 35 lb.) 8 jumping chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
10 overhead squats (45 / 35 lb.) 10 jumping chest-to-bar pull-ups

Etc., following the same pattern until you fail to complete both rounds

Etc., following the same pattern until you fail to complete both rounds

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