201015
Warm-up
Warm-up
4 rounds not for time of:
200m run
30 secs of single unders
15 secs of hollow rocks or sit-ups
7 good mornings, empty barbell
200m run
30 secs of single unders
15 secs of hollow rocks or sit-ups
7 good mornings, empty barbell
Metcon Rx
Metcon (Time)
3 rounds for time of:
Run, 800 m
60 Double Unders
30 Sit-ups
Plank Hold, 1 min
Run, 800 m
60 Double Unders
30 Sit-ups
Plank Hold, 1 min
Metcon Scaled
Metcon
3 rounds for time of:
Run, 400 m
60 Single Unders
20 Sit-ups
Plank Hold, 30 secs
Run, 400 m
60 Single Unders
20 Sit-ups
Plank Hold, 30 secs
No Equipment Workout
Metcon
3 rounds for time of:
Run, 800 m
30 Jumping Jacks
30 Sit-ups
Plank Hold, 1 min
Run, 800 m
30 Jumping Jacks
30 Sit-ups
Plank Hold, 1 min
Cool Down
Warm-up
Calves & Foam Rolling
Cobra Stretch (abs)
1-2 mins.
Hamstring Stretch
Hold 1-2 mins per side.
Replace each 800 m of running with 1000 m on the Concept 2 Rower or 180 secs of single unders.
Super Fitness Robot time:
27:00 or less.
More Likely time:
40:00 or less.
(consider scaling if this seems unrealistic)