The middle of the month means the middle of Iron Sharpens Iron and
ISI Workout #3
Wow! The Iron Sharpens Iron (ISI) Workout #3 is here. If you didn’t pace yourself during the last two workouts, then you have another shot with this one. Think about your performance during the last 2 workouts. Was the weight you chose too heavy? Too light? How about the bodyweight movements? Were you too fast or could you improve your transition speed between movements?
Even so, you made it to the next step. Recall, this annual event pits athletes from all over the city against each other in a friendly fitness competition. For more information on the event itself, visit ISI Athletic Challenge.
ISI Workout #3
Stairway to heaven
“Three Steps to Heaven”
5 Min AMRAP
- 15 Burpees SCALED = 10 burpees with no pushup in the burpee
- 50 Air squats SCALED = 40 Squats
- Max Reps Alt DB Snatch (35 men/30 women)
- SCALED = Weight is 30 men, 25 women
Rest 3 minutes
5 Min AMRAP
- 15 Burpees SCALED = 10 burpees with no pushup in the burpee
- 50 Air squats SCALED = 40 Squats
- Max Reps KBS (35men, 30 women)
- SCALED = Weight 30 men, 25 women
Rest 3 minutes
5 Min AMRAP
- 15 Burpees SCALED = 10 burpees with no pushup in the burpee
- 50 Air squats SCALED = 40 Squats
- Max Reps Hang Clean and Jerk
- SCALED= Weight 30 men, 25 women
Rest!
Instructions:
As was the first workout, so is this one. So pay attention:
- Each part has the same bodyweight movements but a different weight component.
- During the rest period, think about your stamina and breathing.
- You can rest between reps, but time keep running.
From Home Or Garage
Each new workout will be offered in class on the first Monday of each week during the ISI 2022 competition. Remember, you have until Sunday, May 22 to complete the workout #2. In addition, you can pursue a better score by completing the workout as many times as you wish. However, you must submit the final score no later than Sunday, May 22.
Look for the workout for the FINAL ISI 2022 Workout #4 on Monday afternoon, May 23. Stay Tuned!
