Workout of the Week: 3 RFT (Donut Edition)

Written By Susie Sebastian

December 15, 2018

Category: News

Tags:

Barbell

Bumper plates

Ghd

Pullup bar

Workout

This article has been vetted by the Fringe Spot Team.

This week's WOD was submitted by @strengthrunner_kaymie on Instagram: We recently launched our 10lb Donut Bumper Plates and we love seeing that every is just as excited about them as we are. You don't need them for this workout but it won't hurt :)

View this post on Instagram

Haven’t done split jerks in awhile 😬 Got a little bit dicey with 135lbs....probably should’ve put on a belt 🤷🏻‍♀️ 3 RFT 400m run 20 GHD 15 c2b pull ups 10 push jerks (Side note: when you see me wearing a shirt AND pants in the gym, you KNOW it’s cold!!) @rogueamericanapparel . . . #fitgirls #fitnessmotivation #garagegym #girlswholift #strengthtraining #strengthtrainingforwomen #bodybuilding #crossfitgirls #girlswhocrossfit #fitnessgirl #fitgirlsofinstagram #gymbabes #homeworkouts #girlswithmuscle #strongwomen #liftingmotivation #humpday #donutsarelife #fitnesstrainer #fitmoms #momswithmuscles #crossfit #fitspo #instafit #gains #girlswithgains #barbellbabes

A post shared by Kayla Miett (@strengthrunner_kaymie) on Dec 12, 2018 at 12:17pm PST

What You'll Need

The Workout: 3 Rounds for Time

400m Run
20 GHD
15 Chest 2 Bar Pull Ups
10 Push Jerks