210209
Warm-up
Warm-up
3 rounds, not for time of:
30 secs of jogging/running in place (high knees)
10 sit-ups or hollow rocks
8 air squats (squat therapy style) (see video below)
8 stiff-legged deadlifts, empty barbell
8 glute bridges (no weight or empty barbell)
6 good mornings, empty barbell
4 broad jumps
30 secs of jogging/running in place (high knees)
10 sit-ups or hollow rocks
8 air squats (squat therapy style) (see video below)
8 stiff-legged deadlifts, empty barbell
8 glute bridges (no weight or empty barbell)
6 good mornings, empty barbell
4 broad jumps
Metcon Rx
Metcon (3 Rounds for reps)
3 intervals, each interval for time, of:
55 Double Unders
25 Wall Balls, 20/14 lbs
15 Knees-to-elbows
15 Deadlifts, 50% 1RM
Row, 500 m
55 Double Unders
25 Wall Balls, 20/14 lbs
15 Knees-to-elbows
15 Deadlifts, 50% 1RM
Row, 500 m
Rest 3 mins between each interval.
Metcon Scaled
Metcon
3 intervals, each interval for time, of:
55 Single Unders
25 Wall Balls, 14/10 lbs
15 Hanging Knee Raises
15 Deadlifts, 50% 1RM
Row, 500 m
55 Single Unders
25 Wall Balls, 14/10 lbs
15 Hanging Knee Raises
15 Deadlifts, 50% 1RM
Row, 500 m
Rest 3 mins between each interval.
55 Single Unders or Double Under Attempts, 1 min
Hanging Knee Raises or Sit-ups
Hanging Knee Raises or Sit-ups
No Equipment Workout
Metcon
3 intervals, each interval for time, of:
55 Jumping Jacks
25 Jumping Air Squats
15 V-ups
30 Glute Bridges
Run, 400 m
55 Jumping Jacks
25 Jumping Air Squats
15 V-ups
30 Glute Bridges
Run, 400 m
Rest 3 mins between each interval.
Optional Accessory Work
Split Squat (12-12-12)
Use the heaviest weight you can for each set.
Rest as needed between sets.
Rest as needed between sets.
2-3×8-12 reps per leg
Optional Accessory Work
Cool Down
Warm-up
Leg Wall Stretch
Hold 1-2 mins per side.
Hold 1-2 mins per side.
Calves & Foam Rolling
Cobra Stretch (abs)
1-2 mins.
Replace each 500 m of rowing with 400 m of running or 90 secs of single unders or jumping jacks. If using an Air Runner reduce the distance by 25%.
Super Fitness Robot time:
5:15 or less per interval.
More Likely time:
8:45 or less per interval.
(consider scaling if this seems unrealistic)
Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.