210121
Warm-up
Warm-up
4 rounds, not for time of:
30-45 secs of double unders or single unders
10 Russian kettlebell swings (you choose load)
7 jumping air squats
5 inchworm push-ups
7 ring rows
30-45 secs of double unders or single unders
10 Russian kettlebell swings (you choose load)
7 jumping air squats
5 inchworm push-ups
7 ring rows
*Ensure you are fully warmed-up before beginning the workout.
Metcon Rx
Metcon (Time)
7 rounds for time of:
7 R Arm Kettlebell Snatches, pick load
7 Kettlebell Facing Burpees
7 L Arm Kettlebell Snatches, pick load
7 Kettlebell Facing Burpees
7 R Arm Kettlebell Snatches, pick load
7 Kettlebell Facing Burpees
7 L Arm Kettlebell Snatches, pick load
7 Kettlebell Facing Burpees
Metcon Scaled
Metcon
5 rounds for time of:
7 R Arm Kettlebell Snatches, pick load
7 Burpees
7 L Arm Kettlebell Snatches, pick load
7 Burpees
7 R Arm Kettlebell Snatches, pick load
7 Burpees
7 L Arm Kettlebell Snatches, pick load
7 Burpees
No Equipment Workout
Metcon
For time:
150 Burpees
150 Burpees
Optional Accessory Work
800m Run (Time)
Max Effort 800m Run
Cool Down
Warm-up
Wall Shoulder Stretch
Hold 1-2 mins.
Hold 1-2 mins.
Hamstring Stretch
Hold 1-2 mins per side.
Super Fitness Robot time:
11:30 or less.
More Likely time:
17:00 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.