210309
Warm-up
Warm-up
3 rounds, not for time of:
30 jumping jacks
10 walking lunge steps
5 shoulder pass throughs, pvc pipe
5 band pull-aparts
5 scap pull-ups
5 kip swings
5 ring rows or pull-ups
7 hanging knee raises or Sit-ups
30 jumping jacks
10 walking lunge steps
5 shoulder pass throughs, pvc pipe
5 band pull-aparts
5 scap pull-ups
5 kip swings
5 ring rows or pull-ups
7 hanging knee raises or Sit-ups
— then —
Lateral line hops:
Perform for 3 rounds with both feet at the same time.
Perform the drill both forwards and backwards.
Each round is 30 secs.
Rest 30-60 secs between rounds or various agility drills.
Metcon Rx
Metcon (Time)
For time:
150 Air Squats
100 Sit-ups
30 Chest to Bar Pull-ups
75 Air Squats
50 Sit-ups
15 Chest to Bar Pull-ups
150 Air Squats
100 Sit-ups
30 Chest to Bar Pull-ups
75 Air Squats
50 Sit-ups
15 Chest to Bar Pull-ups
Metcon Scaled
Metcon
For time:
100 Air Squats
75 Sit-ups
30 Pull-ups
55 Air Squats
50 Sit-ups
15 Pull-ups
100 Air Squats
75 Sit-ups
30 Pull-ups
55 Air Squats
50 Sit-ups
15 Pull-ups
For time (or not).
No Equipment Workout
Metcon
For time:
Run, 1 mi
100 Sit-ups
Run, 800 m
50 Sit-ups
Run, 1 mi
100 Sit-ups
Run, 800 m
50 Sit-ups
Optional Accessory Work
Metcon (Time)
Chin Over Bar Hold
Accumulate 2 mins.
Cool Down
Warm-up
Straddle Stretch
Hold 1-2 mins.
Hold 1-2 mins.
Cobra Stretch (abs)
1-2 mins.
Chest & Pec Stretch (hands behind)
Hold 1-2 mins.
Super Fitness Robot time:
17:00 or less.
More Likely time:
30:00 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.