Cassius Clay’s Workout “Modified”

Five Rounds
3 Deadlifts Men 143kg/93kg Girls
3 Muscle Ups / 9 Pull Ups & 9 Dips
3 Clean & Jerk Men 84kg/47kg Girls
2 Rope Climb
3 Box Jump Men 90cm /60cm Girls
Run 400m

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400m run
100 Split Lunges
21 Push ups
600m run
50 Split Lunges
21 Push ups
800m run
25 Split Lunges
21 Push ups
600m Run
50 Split Lunges
21 Push ups
400m run
100 Split Lunges
21 Push ups

for time 26:25

Egor.

This workout beat me today. Physcially and mentally.

40.08

With C&J;@ 70 kg

Nowhere near being as rx'd

Five Rounds
3 Deadlifts 110kg
3 Muscle Ups thanks to a spot from Mick
3 Clean & Jerk first round 60kg (new PR), other rounds 40kg
2 Rope Climb
3 Box Jump 90cm
Run 400m

Danny

WOW......... one word EMOTIONAL

as rx'd
five rounds
3 Deadlifts @ 145kg
3 muscle ups (note only 3 muscles for session subbed 9heaves/9dips the rest)
3 clean & jerk @ 85kg
2 rope climbs
3 box jump @ 90cm
400 run

time
25:59sec

if i didn't do it with JR to race from work i would've struggled more

Rob

as rx'd
five rounds
3 Deadlifts @ 145kg
3 muscle ups 1st round, then 9heaves/9dips 4 rounds.
3 clean & jerk @ 85kg
2 rope climbs
3 box jump @ 90cm
400 run

time
26.28

Forgot to post my time, 40:08.

Five Rounds
3 Deadlifts 145kg
3 Muscle Ups
3 Clean & Jerk Men 85kg (Full Squat Clean)
2 Rope Climb
3 Box Jump 90cm
Run 400m
26:20sec
Mick S

Five Rounds
3 Deadlifts 120kg
3 Muscle Ups
3 Clean & Jerk 70kg
2 Rope Climb
3 Box Jump 90cm
Run 400m
36:27sec
Adam

Five Rounds
3 Deadlifts 70kg
9 Pull Ups & 9 Dips
3 Clean & Jerk 30kg
2 Rope Climb
3 Box Jump 60cm
Run 400m
39:20sec
Tamara S

Five Rounds
3 Deadlifts Men 120Kg
3 Muscle Ups
3 Clean & Jerk Men 60Kg
2 Rope Climb
3 Box Jump Men 90cm
Run 400m

Time 31:00

Steve W
As Rx'd 26:01sec
Full Squat in the Clean And Jerk

Chris 130deadlift,70kg Clean and Jerk 3rds 60kg 2 rds. rope climb 4 rnds Hands only last round 10 Pull Ups 10 kte.
Chris L 41:35sec

Deadlift 45kg Clean Jerk 30kg
Nat 28:53sec

Deadlift 90kg Clean jerk 40kg
Abby 33:56sec

Deadlift 90kg Clean & Jerk 40kg
Yols 37:54

Deadlift 75kg Clean and Jerk 4Rnds 20kg 1 Rnds 25kg
Desiree 31:42?

Deadlift 45kg Clean and Jerk 30kg
Tanya 29:23sec

Five Rounds
3 Deadlifts 100kg
3 Muscle Ups
3 Clean & Jerk 60kg
2 Rope Climb 5m
3 Box Jump 90cm
Run 400m
Shit time of 45:10 Just starting to get back into it taking a while to get the endurance back. Going lite as not to break myself.

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