200925
Warm-up
Warm-up
3 rounds, not for time of:
200m run
5 shoulder pass throughs, pvc pipe
2 Turkish get-ups, R-arm – you choose load
2 Turkish get-ups, L-arm – you choose load
5-7 shoulder press, empty barbell
5-7 ring rows or pull-ups
200m run
5 shoulder pass throughs, pvc pipe
2 Turkish get-ups, R-arm – you choose load
2 Turkish get-ups, L-arm – you choose load
5-7 shoulder press, empty barbell
5-7 ring rows or pull-ups
*Ensure you are fully warmed-up before beginning the workout.
Metcon Rx
Metcon (Weight)
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Shoulder Press, pick load
Strict Pull-up
Shoulder Press, pick load
Strict Pull-up
Metcon Scaled
Metcon
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Shoulder Press, pick load
Ring Row
Shoulder Press, pick load
Ring Row
No Equipment Workout
Metcon
For time:
50 Handstand Push-ups
50 Handstand Push-ups
Strict if possible.
OR option B…
Metcon
For time:
150 Hand Release Push-ups
150 Hand Release Push-ups
Cool Down
Warm-up
Wall Shoulder Stretch
Hold 1-2 mins.
Hold 1-2 mins.
Chest & Pec Stretch (hands behind)
Hold 1-2 mins.
Super Fitness Robot load:
70% or higher of 1RM shoulder press.
All pull-ups unbroken.
More Likely load:
50% or higher of 1RM shoulder press.
Pull-ups broken up.
(consider scaling if this seems unrealistic)
Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.