210218
Warm-up
Warm-up
3 rounds, not for time of:
15 Russian kettlebell swings (you choose load)
10 deadlifts, empty barbell
10 hang power cleans, empty barbell
10 front squats, empty barbell
15 Russian kettlebell swings (you choose load)
10 deadlifts, empty barbell
10 hang power cleans, empty barbell
10 front squats, empty barbell
*Ensure you are fully warmed-up before beginning the workout.
Metcon Rx
Metcon (Time)
For time:
Row, 1000 m
Dumbbell Farmers Carry, 50/35 lbs, 100 m
Row, 750 m
Dumbbell Farmers Carry, 50/35 lbs, 100 m
Row, 500 m
Dumbbell Farmers Carry, 50/35 lbs, 100 m
Row, 250 m
Dumbbell Farmers Carry, 50/35 lbs, 100 m
Row, 1000 m
Dumbbell Farmers Carry, 50/35 lbs, 100 m
Row, 750 m
Dumbbell Farmers Carry, 50/35 lbs, 100 m
Row, 500 m
Dumbbell Farmers Carry, 50/35 lbs, 100 m
Row, 250 m
Dumbbell Farmers Carry, 50/35 lbs, 100 m
Metcon Scaled
Metcon
For time:
Row, 750 m
Dumbbell Farmers Carry, 35/25 lbs, 100 m
Row, 500 m
Dumbbell Farmers Carry, 35/25 lbs, 100 m
Row, 250 m
Dumbbell Farmers Carry, 35/25 lbs, 100 m
Row, 750 m
Dumbbell Farmers Carry, 35/25 lbs, 100 m
Row, 500 m
Dumbbell Farmers Carry, 35/25 lbs, 100 m
Row, 250 m
Dumbbell Farmers Carry, 35/25 lbs, 100 m
No Equipment Workout
5k Run (Time)
Max Effort 5k Run
Optional Accessory Work
Handstand hold (Accumulate 240 seconds)
Jump rope 4, 3, 2, 1 minute(s)
Super Fitness Robot time:
18:00 or less.
More Likely time:
27:00 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.