201124
Warm-up
Warm-up
2 rounds, not for time of:
45 secs of jumping jacks
7 ring rows
10 sit-ups
15 m of high knees
10 lateral lunges (5 per side)
15 m of butt kicks
10 air squats
5 tuck jumps
10 glute bridges
45 secs of jumping jacks
7 ring rows
10 sit-ups
15 m of high knees
10 lateral lunges (5 per side)
15 m of butt kicks
10 air squats
5 tuck jumps
10 glute bridges
Metcon Rx
Metcon (Time)
100 Double Unders
30 Knees-to-elbows
15 Front Squats, 50% 1RM
100 Double Unders
24 Knees-to-elbows
12 Front Squats, 50% 1RM
100 Double Unders
18 Knees-to-elbows
9 Front Squats, 50% 1RM
30 Knees-to-elbows
15 Front Squats, 50% 1RM
100 Double Unders
24 Knees-to-elbows
12 Front Squats, 50% 1RM
100 Double Unders
18 Knees-to-elbows
9 Front Squats, 50% 1RM
Metcon Scaled
Metcon
Double Under Attempt, 1:30
30 Hanging Knee Raises
15 Front Squats, 45% 1RM
Double Under Attempt, 1:30
24 Hanging Knee Raises
12 Front Squats, 45% 1RM
Double Under Attempt, 1:30
18 Hanging Knee Raises
9 Front Squats, 45% 1RM
30 Hanging Knee Raises
15 Front Squats, 45% 1RM
Double Under Attempt, 1:30
24 Hanging Knee Raises
12 Front Squats, 45% 1RM
Double Under Attempt, 1:30
18 Hanging Knee Raises
9 Front Squats, 45% 1RM
For time (or not).
Hanging Knee Raises or Sit-ups
No Equipment Workout
Metcon
3 rounds for time of:
50 Jumping Jacks
35 Sit-ups
50 Air Squats
50 Jumping Jacks
35 Sit-ups
50 Air Squats
Optional Accessory Work
Bent Over Row (12-12-12-12)
Barbell. 3-4×8-12 reps
Use the heaviest weight you can for each set.
Rest as needed between sets.
Cool Down
Warm-up
Cobra Stretch (abs)
1-2 mins.
1-2 mins.
Calves & Foam Rolling
Wall Leg Stretch
Hold 1-2 mins per side.
Super Fitness Robot time:
9:30 or less.
More Likely time:
15:00.
(consider scaling if this seems unrealistic)
Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.