210120
Warm-up
Warm-up
3 rounds, not for time of:
25 jumping jacks
12 jumping air squats
8-12 stiff legged deadlifts, empty barbell
8-12 glute bridges, no weight or empty barbell
6 good mornings empty barbell
4 broad jumps
25 jumping jacks
12 jumping air squats
8-12 stiff legged deadlifts, empty barbell
8-12 glute bridges, no weight or empty barbell
6 good mornings empty barbell
4 broad jumps
Metcon Rx/Scaled
Deadlift (5-5-5-5-5)
No Equipment Workout
Metcon
10 rounds, 30 secs per station, for max reps of:
Broad Jump
R Single Stiff Legged Deadlift
L Single Stiff Legged Deadlift
Rest 1:30
Broad Jump
R Single Stiff Legged Deadlift
L Single Stiff Legged Deadlift
Rest 1:30
Optional Accessory Work
Side Plank (2 Rounds for reps)
Accumulate 1-2 mins per side.
Optional Accessory Work
Barbell Glute Bridge (10-10-10)
3×5-10 reps
Use the heaviest weight you can for each set.
Rest as needed between sets.
Cool Down
Warm-up
Glute Stretch
Hold 1-2 mins per side.
Hold 1-2 mins per side.
Foam Roller (back, lats, etc.)
See "How to Approach Heavy Days" for insight on warming-up, choosing the weight, rest periods, and more.
Super Fitness Robot load:
70% or higher of 1RM.
More Likely load:
50% or higher of 1RM.
(consider scaling if this seems unrealistic)
Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.