200908
Warm-up
Warm-up
2 rounds, not for time of:
400m run
5 broad jumps
5-7 ring rows or pull-ups
5 inch worm push-ups
400m run
5 broad jumps
5-7 ring rows or pull-ups
5 inch worm push-ups
Metcon Rx
Half Murph (Time)
For time:
Run, 800 m
50 Pull-ups
100 Push-ups
150 Air Squats
Run, 800 m
Run, 800 m
50 Pull-ups
100 Push-ups
150 Air Squats
Run, 800 m
Metcon Scaled
Metcon
Run, 400 m
25 Pull-ups
50 Push-ups
75 Air Squats
Run, 400 m
25 Pull-ups
50 Push-ups
75 Air Squats
Run, 400 m
No Equipment Workout
Metcon
Run, 800 m
100 Push-ups
150 Air Squats
Run, 800 m
100 Push-ups
150 Air Squats
Run, 800 m
Cool Down
Warm-up
400m walk, then stretch.
Leg Wall Stretch
Hold 1-2 mins per side.
Pec Stretch (laying on side)
1-2 mins per side.
Other Equipment Conversions:
Replace each 800 m of running with 2400 m on the Assault Bike, Rogue Echo Bike or Schwinn Airdyne, 1000 m on the Concept 2 Rower, the Concept 2 Ski Erg, or 2000 m on the Concept 2 Bike Erg.
Super Fitness Robot time:
Men, 19:33.
Women, 22:34.
More Likely time:
Men, 25:30.
Women, 28:39.
(consider scaling if this seems unrealistic)
Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.