201204
Warm-up
Warm-up
4 rounds, not for time of:
40 jump ropes
8 air squats
8 glute bridges (no weight)
5 shoulder pass throughs, pvc pipe
5 band pull aparts
5 scap pull-ups
5 ring rows
40 jump ropes
8 air squats
8 glute bridges (no weight)
5 shoulder pass throughs, pvc pipe
5 band pull aparts
5 scap pull-ups
5 ring rows
*Ensure you are fully warmed-up before beginning the workout.
Metcon Rx
Metcon (Time)
100 Air Squats
25 Strict Pull-ups
75 Air Squats
20 Strict Pull-ups
50 Air Squats
15 Strict Pull-ups
25 Strict Pull-ups
75 Air Squats
20 Strict Pull-ups
50 Air Squats
15 Strict Pull-ups
Metcon Scaled
Metcon
50 Air Squats
25 Ring Rows
40 Air Squats
20 Ring Rows
30 Air Squats
15 Ring Rows
25 Ring Rows
40 Air Squats
20 Ring Rows
30 Air Squats
15 Ring Rows
For time (or not).
No Equipment Workout
Metcon
100 Air Squats
Plank Hold, 1 min
75 Air Squats
Plank Hold, 1 min
50 Air Squats
Plank Hold, 1 min
Plank Hold, 1 min
75 Air Squats
Plank Hold, 1 min
50 Air Squats
Plank Hold, 1 min
Optional Accessory Work
Dumbbell Box Step-Up (1×40)
1×30-40 reps
You choose the box height and loading. Alternate legs each step.
Cool Down
Warm-up
Wall Leg Stretch
Hold 1-2 mins per side.
Hold 1-2 mins per side.
Chest & Pec Stretch (hands behind)
Hold 1-2 mins.
Super Fitness Robot time:
10:00 or less.
More Likely time:
16:00 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.