Sunday, December 19th 2021
Warm-up
General*
3 rounds @increasing intensity
100m Row
10 alternating quadruped piked calf pedals
30sec Double unders
10 alternating standing dynamic quad pulls
100m Run
3 rounds @increasing intensity
100m Row
10 alternating quadruped piked calf pedals
30sec Double unders
10 alternating standing dynamic quad pulls
100m Run
*A short general warm-up today that should be capped at 8mins
Metcon
Metcon (Time)
‘Triple 3′
For Time
3,000 meter Row
300 Double-Unders
3 mile Run
For Time
3,000 meter Row
300 Double-Unders
3 mile Run
Cool down
10 minutes on bike erg or light jog
Goal: Recovery, Zone 1
This is a simple recovery session heading into a rest day. Try and get some light stretching in after your cool down if possible. Focus on the shoulders, hips, and anything else that is feeling tight or compressed.
TC: 50mins
**If a run is not possible:
Bike 6 Miles
OR
1,000′ Walking lunges
Scaling options
Beginner
For Time
1,500 meter Row
300 Single-Unders
2,400 meter Run
Intermediate
For Time
2,000 meter Row
150 Double-Unders
3,200 meter Run