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CAF Athletics Benchmark WOD

21.2K 414
  • 6 Rounds For Time
  • 6 Front Squats (50/35 kg)
  • 6 Pull-Ups
  • 6 Bench Presses (80/60 kg)
  • 6 Deadlifts (80/60 kg)
  • 6 Barbell Rows (60/40 kg)
  • 6 Shoulder-to-Overheads (30/20 kg)

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This “666” benchmark WOD was designed by Coach Costas Leonidou, of CAF Athletitcs (in Cyprus), who first posted it on his training blog January 10, 2018. Costas told us, “some time ago I started using cyclic workouts with common exercises to replace my running for cardio. The style contains elements from a strong lift, big compound movements, and high-intensity interval training (HIIT) from the continuous rotation between exercises. I called it 666 because it’s 6 rounds, 6 exercises per round and 6 reps per exercise…for time”

At the time Costas (82 kg, 42 yr old male) told us his best time was 11:15 as Rx.

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