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Components

Metcon

Bench Press

Metcon

Front Squat

Settings

Workout

Saturday

A. CONDITIONING

Metcon (Time)

FOR TIME
10-12-15-20-25
Cal Bike*
50-40-30-20-10
Sit-Ups

*Alt. Cal Bike: 8-10-12-15-20

(Score is Time)

Goal: Sprint every set on the bike and see if you can hold on through the Sit-Ups. This is a good workout to prep your body and mind to "hold on" even though you're tired. You can always do one more Sit-Up no matter how heavy you're breathing. Reckless abandon on the bike and see what happens. Looking to find your redline.

B. 60:00 GPP

Warm-up

AMRAP x 5 MINUTES
50’ Bear Crawl
10 Tuck-Jumps
5 Tempo Push-Ups (32X0)*
100m Run

*Active hold in the bottom of the Push-Up, do not come to a resting position.

Strength

Bench Press (6-4-4-2)

Bench Press

6-4-4-2
Bench Press

(Score is Weight)

Workout

Metcon (AMRAP - Reps)

EMOM x 15 MINUTES
8 Box Jumps (24/20) then Max Burpees to Target* in Remaining Time...

*Target is 6" above standing reach.

(Score is Reps)

Partner Workout Option

Metcon (AMRAP - Reps)

IN TEAMS OF 2...

E2MOM x 20 MINUTES
20 Alt. Box Jumps (24/20)*
Max Alt. Burpees to Plate in Remaining Time...

*P1 does one Box Jump, P2 completes the next all the way to 20. For the Burpees, P1 does one, P2 completes the next for Max Reps.

(Score is Reps)

C. STRENGTH / GYMNASTICS

Metcon (Distance)

ON A 3:00 RUNNING CLOCK...
Max Meter Row

(Score is Meters)

-Rest 2:00-

Front Squat (Heavy Set of 3)

Front Squat

ON A 10:00 RUNNING CLOCK...
Establish Heavy Set of 3 Front Squat*

*Bar Must Come From the Ground

(Score is Weight)

Goal: Simulate a short clock lift with some pre-fatigue. Classic Open combo here without the "getting wrecked" in the workout leading into the lift. Push the row hard, use the 2:00 to come back to earth, see what the short clock and the fatigue feel like. In these situations, you need to think about "what do I know I can hit" / "how quickly can I get there" / "how much do I want to gamble after I have my safe number"

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