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Thursday 10 May

If you want a taste of the SOFLETE Life, challenge yourself to this grinder PT. If you’re looking for intelligently designed programming with access to SOFLETE coaches and the SOFLETE community,chose one of our programs.


Weighted lunge - 3x15m

Push press - 5 minute Max effort @ 75% of body weight


For the weighted lunges, build up to a weight that you can do for 3 sets of 15m holding the barbell in the back rack position.

After building up to 75% of your body weight, knock out as many push press as you can in 5 minutes.



4 Rounds

3 Minute AMRAP

20-40-20 Sprint

5 Pull-ups

3 Thrusters 135 lbs

Rest 3 Minutes


Cycle through the sprint, pull-ups and thrusters as many times as you can in 3 minutes.

A 20-40-20 sprint: line 3 markers up 20m apart. Starting at the middle marker in an athletic stance with the end markers to your left and right. Sprint either left or right to a marker, touch the ground, sprint to the far marker, touch the ground, sprint back to the middle marker.