“It’s not the strongest of the species that survive, nor the most intelligent, but rather the most adaptive to change.” – Charles Darwin

Teams of 3!

Complete as many rounds as possible in 7 mins of:

50 Bench Press, 135/95 lbs

50 Bench Press, 155/105 lbs

max rep Bench Press, 185/135 lbs

Rest 3min.

Complete as many rounds as possible in 7 mins of:

50 Front Squats, 135/95 lbs

50 Front Squats, 155/105 lbs

max rep Front Squats, 185/135 lbs

Rest 3min.

Complete as many rounds as possible in 7 mins of:

50 Deadlifts, 185/135 lbs

50 Deadlifts, 225/155 lbs

max rep Deadlifts, 275/185 lbs

GENERAL
A combination of strength and conditioning in these ‘all barbell’ AMRAPS
Teams of 3 will work through 3 separate AMRAP 7’s with 3 minutes of rest between
This is a fairly long workout (27 minutes with rest), so the priority today is giving teams enough time to feel out the right weights for them
Athletes will split reps up how they see fit, with one person working at a time
The work is set at 50 reps on the first 2 barbells
The scored portions are total reps completed at the final barbell
Enter separate scores for the bench, front squat, and deadlifts and BTWB should calculate overall score (total reps)

BARBELL MOVEMENTS
The front squats and bench come from the rack, while the deadlifts come from the floor
Use one bar and change weights, but it is ok to have multiple if teammates are using different weights
Athletes should be able to complete the following reps at each barbell within the workout:
1st Bar: 7-10 Reps
2nd Bar: 5-7 Reps
3rd Bar: 3-5 Reps

STRATEGY
GENERAL
Since we stay at the same movement for all 7 minutes, it’s important to pick rep schemes that allow you and the team to come back for a strong set the next time around
A good break-up strategy is one that helps you avoid excess muscle fatigue early
You’ll benefit from switching partners before the bar starts to slow down
If you have to struggle to lock out the weight, it’s too late
It’s not about the size of the set, rather the consistency of all sets
Below are potential break-up strategies from each bar:
1st Bar: 7-10 Reps
2nd Bar: 5-7 Reps
3rd Bar: 3-5 Reps