3/3/15 “Goldfinger”


Mobility:  Hip Mobility.

Skill Practice Warm Up: Kipping Pull Ups and Double Unders

Strength Workout: None

Metabolic Conditioning Workout:  “Goldfinger” – As many rounds as possible in 16 minutes.

4 Front Squats (A: 155lbs, I*: 95lbs, N: 65lbs)

8 Dumbbell Ground to Overhead (A: 45lb DB’s, I*25lb DB’s, N: 15lb DB’s) Only 1 side of the DB has to touch the ground.

Kipping Pull Ups (A: 12, I*:8, N: 8 with a band)

16 Wall Balls (A: 20lbs/10′,  I*: 14lbs/9′, N: 10lbs/8′)

32 Double Unders or 100 Singles (Both are considered Rx)

1 Minute Rest

Scaling Guide: 3 – 5 Rounds

*Women’s “As Prescribed” weights and reps (Rx)

Scale Up Option: 185/125 Front Squat, Chest to Bar Pull Ups, 20 Wall Balls, 50 DU’s

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Optional Cash Out:  None

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