201221
Warm-up
Warm-up
4 rounds, not for time of:
15 jumping jacks
8 walking lunge steps
5 inchworm push-ups
5 hip thrusters
5 broad jumps
15 jumping jacks
8 walking lunge steps
5 inchworm push-ups
5 hip thrusters
5 broad jumps
*If no GHD, then perform hip extensions with a band or do good mornings.
*Ensure you are fully warmed-up before beginning the workout.
Metcon Rx
Metcon (Time)
27-21-15-9 reps, for time of:
Wall Balls, 20/14 lbs
Russian Kettlebell Swing, 70/53 lbs
Weighted Sit-up, 25/15
Burpee Box Jump Over, 24/20 in
Wall Balls, 20/14 lbs
Russian Kettlebell Swing, 70/53 lbs
Weighted Sit-up, 25/15
Burpee Box Jump Over, 24/20 in
Metcon Scaled
Metcon
21-15-9 reps, for time of:
Wall Balls, 14/10 lbs
Russian Kettlebell Swing, 53/35 lbs
Sit-up
Burpee
Wall Balls, 14/10 lbs
Russian Kettlebell Swing, 53/35 lbs
Sit-up
Burpee
No Equipment Workout
Metcon
4 rounds for time of:
Run, 400 m
18 Glute Bridges
18 V-ups
18 Burpees
Run, 400 m
18 Glute Bridges
18 V-ups
18 Burpees
Optional Accessory Work
Metcon
Chin Over Bar Hold 1x 120 secs
Accumulate 2 mins.
Cool Down
Warm-up
Cobra Stretch (abs)
1-2 mins.
1-2 mins.
Lacrosse Ball Trap Stretch
1-2 mins per side.
Kneeling Lay Back
Hold 1-2 mins.
Super Fitness Robot time:
20:00 or less.
More Likely time:
31:00 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.