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Components

Metcon

Deadlift

Metcon

Settings

Workout

Monday

A. CONDITIONING

Metcon (2 Rounds for time)

1. 2 SETS
1000m Row

-Rest 4:00 b/t Efforts-

(Score is Time for Each Set)

Metcon (No Measure)

2. NOT FOR TIME
2000m Row

(No Measure)

B. 60:00 GPP

Warm-up

GENERAL WARM-UP
2:00 Quick Bike Warm-Up (1:00 EZ / 1:00 Moderate)
Into…

25’ Alt Spiderman Stretches
25’ Alt Walking Knees to Chest (grab knee and pull into chest)
25’ Alt Soldier Kicks
25’ Toe Touches (grab opposite ankle and bow forward)
Then...Grab a Barbell!

2 SETS
5 Barbell Goodmornings
5 Slow Deadlifts (from below knee to stand)

Strength

Deadlift (1x2)

Deadlift

ON A 12:00 RUNNING CLOCK...
Build to a Heavy 2-Rep Deadlift*

*Start moderate and build to heavy double. Bar must travel all the way up and down under athlete's control for both reps...no slamming, no dropping.

(Score is Load)

Workout

Metcon (Time)

FOR TIME
40 HSPU
25/20 Cal Bike
20 Deadlift (225/155)|(155/105)
30 HSPU
25/20 Cal Bike
15 Deadlift
20 HSPU
25/20 Cal Bike
10 Deadlift

(Score is Time)

C. STRENGTH / GYMNASTICS

Metcon (6 Rounds for reps)

EMOM x 18 MINUTES*
MIN 1 - Waist to Overhead (135/95)
MIN 2 - Front Rack Forward Lunges
MIN 3 - Ring Muscle-Ups

*:50 Work / :10 Rest-Transition each minute. For the Waist to Overhead, athlete can choose any method.

**1 Round = 3 Minute Rotation

(Score is Reps Each Round)

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