Public Whiteboard

Components

Metcon

"4th Down"

Settings

Workout

WEDNESDAY 1.27.21

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1: Metcon (Time)

Barbell Cycling
For Time:
15 Thrusters (50%)
10 Thrusters (57%)
5 Thrusters (65%)

Stimulus
All percentages based on 1RM Front Squat:
15 Thrusters @ 50% of 1RM Front Squat
10 Thrusters @ 57% of 1RM Front Squat 5 Thrusters @ 65% of 1RM Front Squat

- Single barbell, changing weights as we go.
- No racks for this workout. All sets come from the ground.
- Sets do not need to be completed unbroken.

MC: "4th Down" (AMRAP - Rounds and Reps)

"4th Down"
AMRAP 4:
24/18 Calorie Row
24 Single Dumbbell Alternating Power Snatches
24 Thrusters

Rest 4 Minutes

AMRAP 4:
18/14 Calorie Row
18 Single Dumbbell Alternating Power Snatches
18 Thrusters

Rest 4 Minutes

AMRAP 4:
12/9 Calorie Row
12 Single Dumbbell Alternating Power Snatches
12 Thrusters

Dumbbell - 50 / 35 lb
Barbell - 75 / 55 lb

Stimulus
- Conditioning Category: Sprint
- Aiming to get out of the comfort zone today with light loads, moved fast.
- Dumbbell is light enough to complete each set unbroken. 30+ reps when fresh.
- Thruster is light enough to be a single break at most per set. Also 30+ reps when fresh.
- There will be 3 scores. Rounds + Reps on each part and the leaderboard will show your sum total.

EC: Metcon (No Measure)

EXTRA CREDIT:
Midline Positioning
Accumulate The Following Totals:
2:00 L-Sit (Choice Of Parallettes Or Rings)
3:00 Hip Extension Hold
4:00 Bottom Of Air Squat

Stimulus
- Not for score. For quality.
- Partititon as desired. Athlete's can chip away at the totals in any order.
Modifications
L-SIT
- Hanging L-Sit
- Hollow Hold

HIP EXTENSION HOLD
- Superman Hold
- D-Ball or Sandbag Bear Hug Hold

Whiteboard:

Wednesday, January 27, 2021

Male Clients