200820
Warm-up
Warm-up
3 rounds, not for time of:
30-45 secs of jumping jacks
10-15 kettlebell swings (light, you choose load)
10 air squats
10 sit-ups
10 push-ups or knee push-ups
30-45 secs of jumping jacks
10-15 kettlebell swings (light, you choose load)
10 air squats
10 sit-ups
10 push-ups or knee push-ups
Metcon Rx
Metcon (Time)
3 rounds for time of:
Walking Lunge, 30 m
15 Knees-to-elbows
5 L Arm Turkish Get-ups, pick load
5 R Arm Turkish Get-ups, pick load
Walking Lunge, 30 m
15 Knees-to-elbows
5 L Arm Turkish Get-ups, pick load
5 R Arm Turkish Get-ups, pick load
Metcon Scaled
Metcon (Time)
3 rounds for time of:
Walking Lunge, 20 m
15 Hanging Knee Raises
3 L Arm Turkish Get-ups, pick load
3 R Arm Turkish Get-ups, pick load
Walking Lunge, 20 m
15 Hanging Knee Raises
3 L Arm Turkish Get-ups, pick load
3 R Arm Turkish Get-ups, pick load
Hanging Knee Raises or AbMat Sit-ups
You choose the load.
No Equipment Workout
Metcon (Time)
3 rounds for time of:
Walking Lunge, 30 m
15 V-ups
Wall Handstand Hold, 30 secs
Walking Lunge, 30 m
15 V-ups
Wall Handstand Hold, 30 secs
Cool Down
Warm-up
400m walk, then stretch.
Hamstring Stretch
Hold 1-2 mins per side.
Lats & Chest Stretch (bar hang)
Hold 1-2 mins.
Cobra Stretch (abs)
1-2 mins
Super Fitness Robot time:
10:00 or less.
More Likely time:
15:00.
(consider scaling if this seems unrealistic)
Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.