11 14 - Sissy Test

                     2013

Warmup:   

3 Rounds

20 squats

15 GHD sit-ups

10 Ring Rows

Strength: Wendler 3s           

Deadlifts

70%, 80%, 90%

Workout:  Sissy Test

ALTAP:

Swing-burpee pyramid: 53/35

1 swing - 20 burpees

2 swing - 19 burpees

3 swing - 18 burpees  ...

...

... 19 swing - 2 burpees

20 swing - 1 burpees

Do not rest during swings ... SISSY TEST!

Finisher

goals

reps               Movement             weight	1	↓split totals
1 swing – 20 burpees
2 swing – 19 burpees
...
19 swing – 2 burpees
20 swing – 1 burpees
round splits →

time / score	recovery	Kcal
Workload (foot-pounds)	Total power (fp / min)	Athleticism power  ratio (power / bmi)

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