Friday, March 28 2025

Metcon: Take 10 minutes to build to your back squat weight for the ten-minute capacity test

and then …

“Ten-Minute Capacity Test”

For Max Reps (or Calories):

4 minutes for Calories on any machine

Rest 60 seconds

3 Minutes of Pull-Ups

Rest 60 seconds

2 Minutes of Bodyweight Back Squat (3/4 Bodyweight Back Squat for Females)

(the barbell may begin from a rack during this portion of the test)

Rest 60 seconds

1 Minute of 135/95 lb. Shoulder to Overhead

(the barbell must originate from the ground to begin your set – you may not use a rack at any point during this 60 seconds)