210304
Warm-up
Warm-up
3 rounds, not for time of:
5 shoulder pass throughs, pvc pipe
5 inchworm push-ups
5 shoulder pass throughs, pvc pipe
5 band pull-aparts
5 scap pull-ups
5 kip swings
5 ring rows or pull-ups
5 shoulder press or push press (empty/light barbell)
10 sit-ups
5 shoulder pass throughs, pvc pipe
5 inchworm push-ups
5 shoulder pass throughs, pvc pipe
5 band pull-aparts
5 scap pull-ups
5 kip swings
5 ring rows or pull-ups
5 shoulder press or push press (empty/light barbell)
10 sit-ups
*Ensure you are fully warmed-up before beginning the workout.
Metcon Rx
Metcon (Time)
Run, 800 m
40 Dumbbell Push Press, 50/35 lbs
40 Toes-to-bars
Run, 800 m
20 Dumbbell Push Press, 50/35 lbs
20 Toes-to-bars
40 Dumbbell Push Press, 50/35 lbs
40 Toes-to-bars
Run, 800 m
20 Dumbbell Push Press, 50/35 lbs
20 Toes-to-bars
Metcon Scaled
Metcon
Run, 400 m
40 Dumbbell Push Press, 35/25 lbs
40 Hanging Knee Raises
Run, 400 m
20 Dumbbell Push Press, 35/25 lbs
20 Hanging Knee Raises
40 Dumbbell Push Press, 35/25 lbs
40 Hanging Knee Raises
Run, 400 m
20 Dumbbell Push Press, 35/25 lbs
20 Hanging Knee Raises
Hanging Knee Raises or Sit-ups
No dumbbells?
Use a barbell, 75/55 lbs.
No Equipment Workout
Metcon
Run, 800 m
40 Hand Release Push-ups
40 V-ups
Run, 800 m
20 Hand Release Push-ups
20 V-ups
40 Hand Release Push-ups
40 V-ups
Run, 800 m
20 Hand Release Push-ups
20 V-ups
Optional Accessory Work
Metcon
4 rounds for quality of:
Dot Drill 2, 30 secs
Dot Drill 2, 30 secs
Complete 2 rounds with the R foot and 2 rounds with the L foot.
Rest 30 secs-1 min between each round.
Cool Down
Warm-up
Straddle Stretch
Hold 1-2 mins.
Hold 1-2 mins.
Cobra Stretch (abs)
1-2 mins.
Lats & Chest Stretch (bar hang)
Hold 1-2 mins.
Use a barbell, 115/75 lbs.
Other Equipment Conversions:
Replace each 800 m of running with 1000 m on the Concept 2 Rower or 180 secs of single unders or jumping jacks. If using an Air Runner reduce the distance by 25%.
Super Fitness Robot time:
14:00 or less.
More Likely time:
22:00 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.