IronPax Week 2 -Monday

THE “BELLE” RINGER

Format: AMRAP for 45 minutes

Set-Up: Make a star like picture below with each point of the star being  Just go back and forth, same thing, 25 yards away from the center.

THE WORKOUT

Starting at the center cone (cone 1):

1. 5 ManMakers in the middle. Rifle carry to cone 2 and perform 10 “We’re Not Worthy”. Farmer carry back to center.
2. 5 ManMakers in middle. Rifle carry to cone 3 and perform 15 Goblet Squats. Farmer carry back to center.
3. 5 ManMakers in middle. Rifle carry to cone 4 and perform 20 Overhead Triceps Extensions. Farmer carry back to center.
4. 5 ManMakers in the middle. Rifle carry to cone 5 and perform 25 KB Swings. Farmer carry back to center.
5. 5 ManMakers in the middle. Rifle carry to cone 6 and perform 30 Curls. Farmer carry back to middle.

MODIFIED VERSION OF “BELLE” RINGER

1. By Reps:
   • adjust reps of any or all exercises (example: do all exercises just 5, 10, 15, 20, 25 instead with 5 ManMakers in middle)  One complete= 95
2. By Exercise substitution:
   • Burpees instead of ManMakers (no coupon)
   • Farmers carry instead of Rifle Carry 
   • Biceps curls instead of “We’re not Worthy“
   • Merkins instead of KB Swings 
   • Any other substitution you come up with 
3. By Speed: TAKE YOUR  TIME AND FOCUS ON FORM <– You should be doing this anyway

SCORING

Total reps for 45 minutes of the exercises

• Each complete trip is 125 reps