200724
Warm-up
Warm-up
2 rounds, not for time of:
400m run
10 squats (squat therapy style)
10 hollow rocks or sit-ups
1x Burgener warm-up with empty bar
400m run
10 squats (squat therapy style)
10 hollow rocks or sit-ups
1x Burgener warm-up with empty bar
The Burgener warm-up consists of the following:
3-5 reps of down & up
3-5 reps of dip, shrug, elbows high & outside
3-5 reps of muscle snatch
3-5 reps of snatch land
3-5 reps of snatch drop
3-5 reps of hang power snatch
*Ensure you are fully warmed-up before beginning the workout.
Metcon Rx
Metcon (3 Rounds for reps)
3 intervals, each interval for time, of:
Farmers Carry, 45/25, 50 m
25 Sit-ups
15 Thrusters, 95/65
15 Pull-ups
Farmers Carry, 45/25, 50 m
25 Sit-ups
15 Thrusters, 95/65
15 Pull-ups
Metcon Scaled
Metcon (3 Rounds for reps)
3 intervals, each interval for time, of:
Farmers Carry, 25/15, 50 m
15 Sit-ups
15 Thrusters, 75/53
15 Jumping Pull-ups
Farmers Carry, 25/15, 50 m
15 Sit-ups
15 Thrusters, 75/53
15 Jumping Pull-ups
No Equipment Workout
Metcon (Time)
3 rounds for time of:
50 Air Squats
50 Sit-ups
25 Push-ups
50 Air Squats
50 Sit-ups
25 Push-ups
Cool Down
Warm-up
Cool down 400m walk.
Chest & Pec Stretch (hands behind)
Hold 1-2 mins.
Wall Leg Stretch
Hold 1-2 mins per side.
2:30 or less per interval.
More Likely time:
3:30 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.