200828
Warm-up
Warm-up
3 rounds, not for time of:
200m run
5 shoulder pass throughs, pvc pipe
5 inch worm push-ups
5-7 low ring muscle-ups (use plenty of leg assist)
7 sit-ups
7 jumping air squats
200m run
5 shoulder pass throughs, pvc pipe
5 inch worm push-ups
5-7 low ring muscle-ups (use plenty of leg assist)
7 sit-ups
7 jumping air squats
*Ensure you are fully warmed-up before beginning the workout.
Metcon Rx
Metcon (Time)
3 rounds for time of:
14 Handstand Push-ups
7 Bar Muscle-ups
14 Handstand Push-ups
7 Bar Muscle-ups
Metcon (Time)
3 rounds for time of:
15 Chest-to-bar Pull-ups
15 Ring Dips
15 V-ups
15 Chest-to-bar Pull-ups
15 Ring Dips
15 V-ups
For time (or not).
Super Fitness Robot time:
3:30 or less on the 1st workout.
5:30 or less on the 2nd workout.
More Likely time:
6:00 on the 1st workout.
9:00 on the 2nd workout.
(consider scaling if this seems unrealistic)
Metcon Scaled
Metcon (Time)
3 rounds for time of:
14 Shoulder Press, pick load
7 Low Ring Muscle-ups
14 Shoulder Press, pick load
7 Low Ring Muscle-ups
For time (or not).
Shoulder Press- 50-60% 1RM
Low Ring Muscle-ups (lots of leg), Chest-to-bar Pull-ups, Pull-ups, or Ring Rows
Rest 3-5 mins before part 2…
Metcon (Time)
3 rounds for time of:
15 Pull-ups
15 Bar Dips
15 Hollow Rocks
15 Pull-ups
15 Bar Dips
15 Hollow Rocks
For time (or not).
Pull-ups or Ring Rows
Bar Dips, Box Dips, Bench Dips, Push-ups, or Knee Push-ups
Hollow Rocks or AbMat Sit-ups
No Equipment Workout
Metcon (Time)
3 rounds for time of:
15 Handstand Push-ups
15 Burpees
15 V-ups
15 Handstand Push-ups
15 Burpees
15 V-ups
For time (or not).
Cool Down
Warm-up
400m walk, then stretch.
Lacrosse Ball Trap Stretch
1-2 mins per side.
Pec Stretch (laying on side)
1-2 mins per side.
Chest & Pec Stretch (hands behind)
Hold 1-2 mins.
Rest 3-5 mins before part 2…