Personals – Fundamental Program
A: “Behemoth Lap” (Time)
D: “Push-ups” (AMRAP – Reps)
1 set, max effort push-ups. Once the knees touch the ground, set is over.
*Scale: rack assisted push-ups
C: “Chin-ups” (AMRAP – Reps)
1 set, max effort chin-ups
*Scale: 1-foot or 2-foot box assisted or rack assisted
E: Sit-ups (60 seconds max reps) (AMRAP – Reps)
*Anchor feet on rig with PVC pipe. Standard = back, shoulders and hands touch above head on ground. Sit-up and touch hands behind rig
F: “20m Beep Test” (AMRAP – Rounds and Reps)
Minute 1 – Run 1 20m shuttle
Minute 2 – Run 2 20m shuttle
Minute 3 – Run 3 20m shuttle…
Each minute, increase one 20m shuttle until you are unable to complete that number of 20m shuttle runs within that minute.
Score = complete rounds + successfully completed 10m reps within that current minute.