200903
Warm-up
Warm-up
4 rounds, not for time of:
200m run
7 overhead squats, pvc pipe or empty barbell
7 push-ups or knee push-ups
200m run
7 overhead squats, pvc pipe or empty barbell
7 push-ups or knee push-ups
Metcon Rx
Metcon (Time)
3 rounds for time of:
Shuttle Sprint, 200 m (4x 50 m)
Dumbbell Farmers Carry, pick load, 50 m
Shuttle Sprint, 200 m (4x 50 m)
Dumbbell Farmers Carry, pick load, 50 m
25 Wall Balls, 20/14 lbs
Shuttle Sprint, 200 m (4x 50 m)
Dumbbell Farmers Carry, pick load, 50 m
Shuttle Sprint, 200 m (4x 50 m)
Dumbbell Farmers Carry, pick load, 50 m
25 Wall Balls, 20/14 lbs
Metcon Scaled
Metcon
3 rounds for time of:
Shuttle Sprint, 100 m (2x 50 m)
Dumbbell Farmers Carry, pick load, 50 m
Shuttle Sprint, 100 m (2x 50 m)
Dumbbell Farmers Carry, pick load, 50 m
20 Wall Balls, 14/10 lbs
Shuttle Sprint, 100 m (2x 50 m)
Dumbbell Farmers Carry, pick load, 50 m
Shuttle Sprint, 100 m (2x 50 m)
Dumbbell Farmers Carry, pick load, 50 m
20 Wall Balls, 14/10 lbs
You choose the dumbbell load.
No Equipment Workout
Metcon
3 rounds for time of:
Shuttle Sprint, 200 m (4x 50 m)
25 Jumping Air Squats
Shuttle Sprint, 200 m (4x 50 m)
25 Jumping Air Squats
Shuttle Sprint, 200 m (4x 50 m)
25 Jumping Air Squats
Shuttle Sprint, 200 m (4x 50 m)
25 Jumping Air Squats
Cool Down
Warm-up
400m walk, then stretch.
Chest & Pec Stretch (hands behind)
Hold 1-2 mins.
Straddle Stretch
Hold 1-2 mins.
Other Equipment Conversions:
250 m on the Concept 2 Rower
Super Fitness Robot time:
16:00 or less.
More Likely time:
23:00.
(consider scaling if this seems unrealistic)
Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.