201110
Warm-up
Warm-up
3 rounds, not for time of:
12 Russian kettlebell swings
10 air squats (squat therapy style)
7-10 band pull aparts
7-10 sit-ups
8 stiff legged deadlifts, empty barbell
8 glute bridges (no weight or empty barbell)
8 push-ups
12 Russian kettlebell swings
10 air squats (squat therapy style)
7-10 band pull aparts
7-10 sit-ups
8 stiff legged deadlifts, empty barbell
8 glute bridges (no weight or empty barbell)
8 push-ups
Metcon Rx
Metcon (Time)
5 rounds for time of:
20 Dumbbell Deadlifts, 50/35 lbs
10 V-ups
8 Strict Ring Dips
20 Dumbbell Deadlifts, 50/35 lbs
10 V-ups
8 Strict Ring Dips
Metcon Scaled
Metcon
5 rounds for time of:
20 Dumbbell Deadlifts, 35/25 lbs
10 Sit-ups
8 Bar Dips
20 Dumbbell Deadlifts, 35/25 lbs
10 Sit-ups
8 Bar Dips
Bar Dips, Bench Dips, Box Dips, or Push-ups
Use dumbbells or use a barbell, 75/55 lbs.
No Equipment Workout
Metcon
5 rounds for time of:
10 L Single Stiff Legged Deadlifts
10 R Single Stiff Legged Deadlifts
10 V-ups
20 Glute Bridges
20 Push-ups
10 L Single Stiff Legged Deadlifts
10 R Single Stiff Legged Deadlifts
10 V-ups
20 Glute Bridges
20 Push-ups
Optional Accessory Work
Plank (1x 120 secs)
Plank on forearms.
Accumulate 1-2 mins.
Cool Down
Warm-up
Glute Stretch
Hold 1-2 mins per side.
Hold 1-2 mins per side.
Pec Stretch (laying on side)
1-2 mins per side.
Cobra Stretch (abs)
1-2 mins.
Super Fitness Robot time:
9:30 or less.
More Likely time:
15:00 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.