Sunday, September 12th, 2021
Warm-up
Warm-up
A. General
400m Run
-Gradually building pace from easy to hard
400m Run
-Gradually building pace from easy to hard
B. Mobility
Piked runners calf pedals
60s
C. Specific
2 Sets
50′ A skips
50′ Butt kicks
5 scap pulls + 5 beat swings
5 Russian KB swings + 5 full swings
Metcon
Metcon (Time)
"Pyramid Double Helen"
For Time
1,200 meter Run
63 Kettlebell Swings @24/26 Kg
36 Pull-Ups
800 meters Run
42 Kettlebell Swings @24/26 Kg
24 Pull-Ups
400 meters Run
21 Kettlebell swings @24/26 Kg
12 Pull-ups
Extra Accessory
Metcon (10 Rounds for reps)
EMOM 10
Max L-sit hold
TC: 30mins
Scaling options
Beginner
For Time
800 meter Run
63 Russian Kettlebell Swings @light
36 Jumping Pull-Ups
400 meters Run
42 Russian Kettlebell Swings @light
24 Jumping Pull-Ups
200 meters Run
21 Russian Kettlebell Swings @light
12 Jumping Pull-ups
Intermediate
As written