201116
Warm-up
Warm-up
4 rounds, not for time of:
5 burpees
5 shoulder pass throughs, pvc pipe
5-7 band pull aparts
3-5 scap pull-ups
3-5 knees-to-elbows, hollow rocks or sit-ups
3-5 ring rows or pull-ups
5 burpees
5 shoulder pass throughs, pvc pipe
5-7 band pull aparts
3-5 scap pull-ups
3-5 knees-to-elbows, hollow rocks or sit-ups
3-5 ring rows or pull-ups
*Ensure you are fully warmed-up before beginning the workout.
Metcon Rx
Metcon (Time)
For time:
50 Sit-ups
25 Chest to Bar
40 Sit-ups
20 Chest to Bar
30 Sit-ups
15 Chest to Bar
20 Sit-ups
10 Chest to Bar
10 Sit-ups
5 Chest to Bar
50 Sit-ups
25 Chest to Bar
40 Sit-ups
20 Chest to Bar
30 Sit-ups
15 Chest to Bar
20 Sit-ups
10 Chest to Bar
10 Sit-ups
5 Chest to Bar
Metcon Scaled
Metcon
For time:
50 Sit-ups
25 Pull-Ups
40 Sit-ups
20 Pull-Ups
30 Sit-ups
15 Pull-Ups
20 Sit-ups
10 Pull-Ups
10 Sit-ups
5 Pull-Ups
50 Sit-ups
25 Pull-Ups
40 Sit-ups
20 Pull-Ups
30 Sit-ups
15 Pull-Ups
20 Sit-ups
10 Pull-Ups
10 Sit-ups
5 Pull-Ups
For time (or not).
Pull-ups or Ring Rows
No Equipment Workout
Metcon
3 rounds for time of:
50 Sit-ups
Top Push-up Hold, 1 min
50 Sit-ups
Top Push-up Hold, 1 min
For time (or not).
Optional Accessory Work
Double-Unders (1×200)
Complete in as few sets as possible.
Cool Down
Warm-up
Cobra Stretch (abs)
1-2 mins.
1-2 mins.
Chest & Pec Stretch (hands behind)
Hold 1-2 mins.
Super Fitness Robot time:
20:00 or less.
More Likely time:
37:00 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.