200804
Warm-up
Warm-up
2 rounds, not for time of:
40 jumping jacks
10 sit-ups
1x Burgener warm-up, empty barbell
40 jumping jacks
10 sit-ups
1x Burgener warm-up, empty barbell
The Burgener warm-up consists of the following:
3-5 reps of down & up
3-5 reps of dip, shrug, elbows high & outside
3-5 reps of muscle snatch
3-5 reps of snatch land
3-5 reps of snatch drop
3-5 reps of hang power snatch
*Ensure you are fully warmed-up before beginning the workout.
Metcon Rx
Metcon (Time)
3 rounds for time of:
50 Double Unders
L-Sit, 20 secs
50 Double Unders
L-Sit, 20 secs
Rest 3 mins before part 2…
Metcon (Time)
3 rounds for time of:
50 Double Unders
15 Hollow Rocks
50 Double Unders
15 Hollow Rocks
Rest 3 mins before part 3…
Metcon (Time)
3 rounds for time of:
50 Double Unders
10 V-ups
50 Double Unders
10 V-ups
Super Fitness Robot time:
3:30 or less for the 1st part.
3:40 or less for the 2nd part.
3:10 or less for the 3rd part.
3:30 or less for the 1st part.
3:40 or less for the 2nd part.
3:10 or less for the 3rd part.
More Likely time:
5:00 or less for the 1st part.
5:15 or less for the 2nd part.
4:30 or less for the 3rd part.
(consider scaling if this seems unrealistic)
Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.
Metcon Scaled
Metcon (Time)
3 rounds for time of:
50 Single Unders
15 Hanging Knee Raises
50 Single Unders
15 Hanging Knee Raises
Hanging Knee Raises or AbMat Sit-ups
Rest 3 mins before part 2…
Metcon (Time)
3 rounds for time of:
50 Single Unders
10 Hollow Rocks
50 Single Unders
10 Hollow Rocks
Rest 3 mins before part 3…
Metcon (Time)
3 rounds for time of:
50 Single Unders
10 AbMat Sit-ups
50 Single Unders
10 AbMat Sit-ups
No Equipment Workout
Metcon (Time)
3 rounds for time of:
30 Jumping Jacks
L-Sit, 20 secs
30 Jumping Jacks
L-Sit, 20 secs
Rest 3 mins before part 2…
Metcon (Time)
3 rounds for time of:
30 Jumping Jacks
15 Hollow Rocks
30 Jumping Jacks
15 Hollow Rocks
Rest 3 mins before part 3…
Metcon (Time)
3 rounds for time of:
30 Jumping Jacks
10 V-ups
30 Jumping Jacks
10 V-ups
Cool Down
Warm-up
400m walk, then stretch.
Calves & Foam Rolling
Chest & Pec Stretch (hands behind)
Hold 1-2 mins.