210115
Warm-up
Warm-up
4 rounds, not for time of:
10 m high knees
10 m butt kicks
6 steps, walking lunges
6 lateral lunges (3 per side)
6 inchworm push-ups
60 secs of rest
— then —
Dot Drill 1:
Perform for 3 rounds, each round is 30 secs.
Rest 30-60 secs between rounds.
10 m high knees
10 m butt kicks
6 steps, walking lunges
6 lateral lunges (3 per side)
6 inchworm push-ups
60 secs of rest
— then —
Dot Drill 1:
Perform for 3 rounds, each round is 30 secs.
Rest 30-60 secs between rounds.
*Ensure you are fully warmed-up before beginning the workout.
Metcon Rx/No Equipment
Metcon (10 Rounds for reps)
10 intervals, each interval for time, of:
10 Burpees
Sprint, 100 m
10 Burpees
Sprint, 100 m
Rest 2 mins between each interval.
Metcon Scaled
Metcon
7 intervals, each interval for time, of:
7 Burpees
Sprint, 100 m
7 Burpees
Sprint, 100 m
Rest 2 mins between each interval.
No Equipment Workout
Optional Accessory Work
Metcon
For quality:
Planche Progression Work, 10 mins
Planche Progression Work, 10 mins
Spend 5-10 mins at whichever step in the progression is appropriate for you.
Cool Down
Warm-up
Hamstring Stretch
Hold 1-2 mins per side.
Hold 1-2 mins per side.
Wall Leg Stretch
Hold 1-2 mins per side.
Calves & Foam Rolling
Super Fitness Robot time:
50 secs or less per interval.
More Likely time:
70 secs 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.