201106
Warm-up
Warm-up
2 rounds, not for time of:
400m run
10 squats (squat therapy style)
10 pass throughs with pvc pipe
10 toes-to-bars, knees-to-elbows, GHD, or AbMat sit-ups
10 Good mornings, empty bar
1x Burgener warm-up with empty bar
400m run
10 squats (squat therapy style)
10 pass throughs with pvc pipe
10 toes-to-bars, knees-to-elbows, GHD, or AbMat sit-ups
10 Good mornings, empty bar
1x Burgener warm-up with empty bar
Metcon Rx
Front Squat (5-5-5-5-5)
Metcon Scaled
Back Squat (5-5-5-5-5)
No Equipment Workout
Metcon
2 rounds for quality of:
50 Air Squats
Walking Lunge, 50 m
50 Air Squats
Walking Lunge, 50 m
Optional Accessory Work
Side Plank (2 Rounds for reps)
Accumulate 1-2 mins per side.
Rest as needed between sets.
Cool Down
Warm-up
Wall Leg Stretch
Hold 1-2 mins per side.
Hold 1-2 mins per side.
Front Rack Stretch (pvc)
1 min per side.
Rest as needed between sets.
Super Fitness Robot load:
70% or higher of 1RM front squat.
More Likely time load:
50% or higher of 1RM front squat.
(consider scaling if this seems unrealistic)
Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.