Public Whiteboard

Auto Scroll Page

Components

Metcon

Settings

Workout

Sunday, January 9th 2022

A. General
5mins Row or Bike
-Gradually building pace from easy to hard @nose breathing

B. Mobility
Soft tissue mobilization
With a barbell, a foam roller or a LaCrosse ball
45-60 seconds/side
Lats or pecs

C. Specific
3 rounds to progress loading in the following:
-Yoke carry
-Farmers Carry
-Sled push

*Coaches:
the warm-up is a great time to assess and correct the below POP's with your athletes in detail.

Metcon

A1: Metcon (Weight)

EMOM 30minutes
Min 1: 50' Yoke carry @mod
Min 2: 50' Farmer Carry @mod
Min 3: 50' Sled push @mod

Score: Cumulative weight used through the entire EMOM

Alternative option for classes:
EMOM 30minutes
Min 1: 30sec Heavy barbell Back rack hold @mod
Min 2: 30sec Farmer Carry Lunges @moderate
Min 3: 30sec Assault bike

Scaling Options:
Beginner
EMOM 30
50' Yoke carry @light
50' Farmer Carry @light
50' Sled push @light

Intermediate:
As written

Extra Accessory

Metcon (No Measure)

3 sets
8/8 Suitcase Poliquin step ups @moderate
Rest 60 sec
30-40 sec GHD sit-up hold @parallel + knees extended
Rest 60 sec

Goal: VMO strength

*Use KB’s/DB’s in both hands

Want to see some of these movements in action? Check out our .