201005
Warm-up
Warm-up
3 rounds not for time of:
7 burpees
10 walking lunges
10 sit-ups
10 push-ups
10 good mornings, empty barbell
10 front squats, empty barbell
10 push press, empty barbell
7 burpees
10 walking lunges
10 sit-ups
10 push-ups
10 good mornings, empty barbell
10 front squats, empty barbell
10 push press, empty barbell
Metcon Rx
Metcon (Time)
15 Dumbbell Thrusters, 50/35 lbs
Sprint 200m
12 Dumbbell Thrusters, 50/35 lbs
Sprint 200m
9 Dumbbell Thrusters, 50/35 lbs
Sprint 200m
Sprint 200m
12 Dumbbell Thrusters, 50/35 lbs
Sprint 200m
9 Dumbbell Thrusters, 50/35 lbs
Sprint 200m
Metcon Scaled
Metcon
15 Dumbbell Thrusters, 35/25 lbs
Sprint 200m
12 Dumbbell Thrusters, 35/25 lbs
Sprint 200m
9 Dumbbell Thrusters, 35/25 lbs
Sprint 200m
Sprint 200m
12 Dumbbell Thrusters, 35/25 lbs
Sprint 200m
9 Dumbbell Thrusters, 35/25 lbs
Sprint 200m
Or use a barbell, 75/55 lbs.
No Equipment Workout
Metcon
30 Jumping Air Squats
Sprint 200m
25 Jumping Air Squats
Sprint 200m
20 Jumping Air Squats
Sprint 200m
Sprint 200m
25 Jumping Air Squats
Sprint 200m
20 Jumping Air Squats
Sprint 200m
After Party
Metcon (Time)
21-15-9 reps, for time of:
Front Squat, 115/75 lbs
Push-Ups
Front Squat, 115/75 lbs
Push-Ups
Cool Down
Warm-up
Leg Wall Stretch
Hold 1-2 mins per side.
Hold 1-2 mins per side.
Calves & Foam Rolling
Lats & Chest Stretch (bar hang)
Hold 1-2 mins.
Super Fitness Robot time:
4:00 or less.
More Likely time:
6:30.
(consider scaling if this seems unrealistic)
Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.