Today's Workout: 021911


One round is the following for time:

  • 10 thrusters (M:95#/W:65#)
  • 10 burpees
  • 10 pull-ups

Rest one minute and repeat for a total of five rounds. Add total time for all five rounds.

Total Time Translation:

  • 6:00 or less: Win by devastating knockout!
  • 6:01 – 7:00: Win by TKO
  • 7:01 – 7:30: Win by unanimous decision
  • 7:31 – 8:30: Win by split decision
  • 8:30 or more… it's a draw!

Why can't we be friends? Well, Ray's just announced that he'll be on the fight card in April! And Josh Deluco will also make his MMA debut on the same night! Get your tickets here!

Want to have your kids learn the safe way to tumble, wrestle, grapple, roll and play? Mitch's new Kids' Groups are amazing! Rumble/Tumble, Catalyst Kids, Catalyst Teens, and Jiu Jitsu… here!

Start here

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