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 | Wed, Jun 10Today |
 | Gymversary: Tim G(7) |
| Wednesday 10 June 2026 | Warm Up Wednesday 10 June 2026 |
Wednesday 10 June 2026(Rounds, Rx2, Rx3) Sumo Deadlift Consistency Sets Every 3:00 x 5 Sets: 5 Sumo Deadlifts at 75-80% of 1RM Deadlift. Same load across all sets. 'Extra Time' 16:00 EMOM Minute 1: 5 Strict Pull-Ups Minute 2: 10 Dual Kettlebell Gorilla Rows Minute 3: 15 GHD Hip Extensions Minute 4: 100ft Sandbag Carry or Dual Kettlebell Front Rack Carry Score = Completed Rounds (4 total) Goal: Consistent sets and good positions across all 16 minutes Rx: Gorilla Rows 2x 53/35lb | Sandbag 100/70lb or Dual KB 2x 53/35lb Rx2: 5 Strict Pull-Ups / 10 Gorilla Rows / 12 GHD Hip Extensions / 100ft Carry | 2x 44/26lb | Sandbag 70/50lb Rx3: 5 Ring Rows or Jumping Pull-Ups / 10 Single Arm DB Row per side / 12 Banded Good Mornings / 100ft Farmer Carry | athlete choice
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The 4-1-1
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