210111
Warm-up
Warm-up
3 rounds, not for time of:
1 min foam rolling (lats + low back)
8-10 sit-ups
8 shoulder pass throughs, pvc pipe
7 good mornings, empty bar
6 steps walking lunge, barbell overhead (press width grip if possible)
5 front squats, empty barbell
1 min foam rolling (lats + low back)
8-10 sit-ups
8 shoulder pass throughs, pvc pipe
7 good mornings, empty bar
6 steps walking lunge, barbell overhead (press width grip if possible)
5 front squats, empty barbell
Metcon Rx
Metcon (Time)
For time:
Double Unders, 45 Seconds
12 Front Squats, 65% 1RM
Double Unders, 45 Seconds
35 Weighted Sit-ups
Double Unders, 45 Seconds
Walking Lunge, 100 steps
Double Unders, 45 Seconds
35 Weighted Sit-ups
Double Unders, 45 Seconds
12 Front Squats, 65% 1RM
Double Unders, 45 Seconds
Double Unders, 45 Seconds
12 Front Squats, 65% 1RM
Double Unders, 45 Seconds
35 Weighted Sit-ups
Double Unders, 45 Seconds
Walking Lunge, 100 steps
Double Unders, 45 Seconds
35 Weighted Sit-ups
Double Unders, 45 Seconds
12 Front Squats, 65% 1RM
Double Unders, 45 Seconds
Metcon Scaled
Metcon
For time:
Single Unders, 45 Seconds
12 Front Squats, 50% 1RM
Single Unders, 45 Seconds
35 Sit-ups
Single Unders, 45 Seconds
Walking Lunge, 50 Steps
Single Unders, 45 Seconds
35 Sit-ups
Single Unders, 45 Seconds
12 Front Squats, 50% 1RM
Single Unders, 45 Seconds
Single Unders, 45 Seconds
12 Front Squats, 50% 1RM
Single Unders, 45 Seconds
35 Sit-ups
Single Unders, 45 Seconds
Walking Lunge, 50 Steps
Single Unders, 45 Seconds
35 Sit-ups
Single Unders, 45 Seconds
12 Front Squats, 50% 1RM
Single Unders, 45 Seconds
For time (or not).
Front Squats or Back Squats
No Equipment Workout
Metcon
For time:
Shuttle Run, 200 m (4x 50 m)
50 Air Squats
Shuttle Run, 200 m (4x 50 m)
35 V-ups
Shuttle Run, 200 m (4x 50 m)
Walking Lunge, 75 m
Shuttle Run, 200 m (4x 50 m)
35 V-ups
Shuttle Run, 200 m (4x 50 m)
50 Air Squats
Shuttle Run, 200 m (4x 50 m)
Shuttle Run, 200 m (4x 50 m)
50 Air Squats
Shuttle Run, 200 m (4x 50 m)
35 V-ups
Shuttle Run, 200 m (4x 50 m)
Walking Lunge, 75 m
Shuttle Run, 200 m (4x 50 m)
35 V-ups
Shuttle Run, 200 m (4x 50 m)
50 Air Squats
Shuttle Run, 200 m (4x 50 m)
For time (or not).
Optional Accessory Work
Dumbbell Box Step-Up (1×40)
Use the heaviest weight you can for the set.
1×30-40 reps
You choose the box height and loading. Alternate legs each step.
Cool Down
Warm-up
Cobra Stretch (abs)
1-2 mins.
1-2 mins.
Kneeling Lay Back
Hold 1-2 mins.
Super Fitness Robot time:
15:30 or less.
More Likely time:
23:00 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.