60 sec Row @easy
20 seconds Goblet squat hold
20 Duck walk steps
B. Mobility
Banded hip flexor stretch
45sec/side
C. Activation
Look for a tall torso in each drill:
2 sets
5 Jumping back squats @3sec down
8 Alternating curtsy lunges
8/8 Banded lateral kicks
D. Metcon Prep
3 sets
5 Thrusters
Set 1: 3 Beat swings + 3 TTB
Set 2: 3 Beat swings + 3 CTB
Set 3: 3 Beat swings + 3 Bar mu
15 front squats
30 toes-to-bars
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 bar muscle-ups
15 thrusters
Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.
F: 65 lb. for the front squats and thrusters
M:95 lb. for the front squats and thrusters
Time cap: 15 min
Score: Time
TC: 15mins
Scaling options
Beginner
Barbell @light
20 Hanging knee raise
20 Jumping CTB pull-ups
10 Pull-ups either band assisted or jumping BMU
Intermediate
Barbell @95/65 lbs
20 toes-to-bar
30 pull-ups
30 Jumping bar mu / CTB
6 x 4 reps/side
Rest 30 seconds between sets
4x with left leg in front
4x with right leg in front
TC: 15 minutes
Scaling options
Beginner
4×4 @ moderate-heavy
Intermediate & COMP
As written