201023
Warm-up
Warm-up
3 rounds not for time of:
40 jumping jacks
7-10 sit-ups
5 shoulder pass throughs, pvc pipe
10-15 band pull-aparts
5 scap pull-ups
5 kip swings
5 ring rows or pull-ups
40 jumping jacks
7-10 sit-ups
5 shoulder pass throughs, pvc pipe
10-15 band pull-aparts
5 scap pull-ups
5 kip swings
5 ring rows or pull-ups
*Ensure you are fully warmed-up before beginning the workout.
Metcon Rx
Metcon (Time)
3 rounds for time of:
Run, 400 m
21 Hollow Rocks
7 Bar Muscle-ups
Run, 400 m
21 Hollow Rocks
7 Bar Muscle-ups
Metcon Scaled
Metcon
3 rounds for time of:
Run, 400 m
25 Sit-ups
12 Pull-ups
Run, 400 m
25 Sit-ups
12 Pull-ups
Pull-ups or Ring Rows
No Equipment Workout
Metcon
3 rounds for time of:
Run, 400 m
21 Hollow Rocks
Run, 400 m
21 Hollow Rocks
Optional Accessory Work
Metcon
Low Ring Muscle-ups 1×20
1×10-20 reps
Use as little legs as possible.
Cool Down
Warm-up
Front Rack Stretch (pvc)
1 min per side.
1 min per side.
Cobra Stretch (abs)
1-2 mins.
Straddle Stretch
Hold 1-2 mins.
Replace each 400 m of running with 500 m on the Concept 2 Rower or 90 secs of single unders.
Super Fitness Robot time:
11:00 or less.
More Likely time:
18:00.
(consider scaling if this seems unrealistic)
Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.