200812
Warm-up
Warm-up
800m run, then
2 rounds, not for time of:
15 m of high knees
10 lateral lunges (5 per side)
15 m of butt kicks
10 squats (squat therapy style)
10 good mornings, empty bar
10 sit-ups
5-7 pull-ups or ring rows
10 glute bridges
Metcon Rx
Metcon (Time)
For time:
30 Toes-to-bars
15 Back Squats, 60% 1RM
Run, 1200 m
24 Toes-to-bars
12 Back Squats, 60% 1RM
Run, 800 m
18 Toes-to-bars
9 Back Squats, 60% 1RM
Run, 400 m
30 Toes-to-bars
15 Back Squats, 60% 1RM
Run, 1200 m
24 Toes-to-bars
12 Back Squats, 60% 1RM
Run, 800 m
18 Toes-to-bars
9 Back Squats, 60% 1RM
Run, 400 m
Metcon Scaled
Metcon (Time)
For time:
30 Hanging Knee Raises
15 Back Squats, 50% 1RM
600m run
24 Hanging Knee Raises
12 Back Squats, 50% 1RM
400m run
18 Hanging Knee Raises
9 Back Squats, 50% 1RM
200m run
30 Hanging Knee Raises
15 Back Squats, 50% 1RM
600m run
24 Hanging Knee Raises
12 Back Squats, 50% 1RM
400m run
18 Hanging Knee Raises
9 Back Squats, 50% 1RM
200m run
Hanging Knee Raises or AbMat Sit-ups
No Equipment Workout
Metcon (Time)
For time:
30 Hollow Rocks
Walking Lunge, 30 m
Run, 1200 m
24 Hollow Rocks
Walking Lunge, 30 m
Run, 800 m
18 Hollow Rocks
Walking Lunge, 30 m
Run, 400 m
30 Hollow Rocks
Walking Lunge, 30 m
Run, 1200 m
24 Hollow Rocks
Walking Lunge, 30 m
Run, 800 m
18 Hollow Rocks
Walking Lunge, 30 m
Run, 400 m
Cool Down
Metcon
400m walk, then stretch.
Kneeling Lay Back
Hold 1-2 mins.
Hamstring Stretch
Hold 1-2 mins per side.
21:00 or less.
More Likely time:
30:00 or less.
(consider scaling if this seems unrealistic)
Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.