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Winter's Decathlon

Full BodyLegsChestBackCardio

This RFT (Rounds For Time) workout is designed to be a balanced test of strength and conditioning, hitting multiple muscle groups. Aim for a consistent pace throughout, breaking up the pushups and lunges early to prevent muscle fatigue. Focus on controlled movements to maximize your output across all rounds.

5 rounds of:

1. Squats 20 reps
2. Pushups 15 reps
3. Dumbbell Row 12 reps
4. Step Back Lunge L 10 reps
5. Step Back Lunge R 10 reps
6. High Knees 45s

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