210129
Warm-up
Warm-up
3 rounds, not for time of:
7 shoulder pass throughs, pvc pipe
10 overhead squats with pvc pipe
7 band pull aparts
7 ring rows
7 push-ups or knee push-ups
7 sit-ups or hollow rocks
7 shoulder pass throughs, pvc pipe
10 overhead squats with pvc pipe
7 band pull aparts
7 ring rows
7 push-ups or knee push-ups
7 sit-ups or hollow rocks
*Ensure you are fully warmed-up before beginning the workout.
Metcon Rx
Tabata This! (5 Rounds for reps)
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories". Post Tabata score for each exercise as Reps and total those for final score as Total Reps.
E.G., 10, 22, 9, 15, 15 = 71
Metcon Scaled
Metcon
Tabata Row Calorie
Rest 1 min
Tabata Air Squat
Rest 1 min
Tabata Ring Row
Rest 1 min
Tabata Knee Push-up
Rest 1 min
Tabata Sit-up
Rest 1 min
Tabata Air Squat
Rest 1 min
Tabata Ring Row
Rest 1 min
Tabata Knee Push-up
Rest 1 min
Tabata Sit-up
No Equipment Workout
Metcon
Tabata Burpee
Rest 1 min
Tabata Air Squat
Rest 1 min
Tabata Push-up
Rest 1 min
Tabata Sit-up
Rest 1 min
Tabata Air Squat
Rest 1 min
Tabata Push-up
Rest 1 min
Tabata Sit-up
Optional Accessory Work
Dumbbell Box Step-Up (X 40)
1×30-40 reps
You choose the box height and load. Alternate legs each step.
Cool Down
Warm-up
Leg Wall Stretch
Hold 1-2 mins per side.
Hold 1-2 mins per side.
Glute Stretch
Hold 1-2 mins per side.
Pec Stretch (laying on side)
1-2 mins per side.
Super Fitness Robot score:
Lowest number in any interval being 9 reps.
More Likely score:
Lowest number in any interval being 5 reps.
(consider scaling if this seems unrealistic)
Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.