Brent Fikowski’s Workout of the Week

November 9, 2023 by
Photo Credit: @fikowski
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Today’s workout is programmed by “The Professor,” Brent Fikowski, a CrossFit Games veteran and head of the Professional Fitness Athletes’ Association. Fikowski first competed at the Games in 2016, taking fourth place that year. Since then, he has competed every year at the Games, amassing a stellar record with two podiums (second in 2017 and third in 2021), as well as two more fourth-place finishes, including most recently in 2023. The Professor has won events around the world, recently took fourth at the Rogue Invitational and will compete on Team Lawson at FitFest 2023 next month in Birmingham, UK.

Brent Fikowski

3 Sets 

(Each Set @100% HARD Effort):

8 Burpee Box Jump Overs, 24 inches / 20 inches
12 Box Jump Overs
20 Power Snatch, 75 pounds/55 pounds
20/15 Calorie Echo Bike
10 Minute Rest / Walk Between Sets

Scaling tips: Adjust movements, weights and box height so you can move as fast as possible through every round. If you’re not comfortable cycling fast barbell snatches you can substitute that for a movement you can sprint, like a c2 rower, pushing a sled, or heavy Russian kettlebell swings. 

Advice from Brent: “I did a few training pieces like this before the Rogue Invitational to prepare for the higher-intensity workouts that they usually program. Hit each set as hard as possible. If you don’t feel like you need 10 minutes to recover you didn’t go hard enough.”

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