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Metcon

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WOD

Wednesday HOME

Warm-up

2 ROUNDS
:30 Bike/Run/Row/Jump Rope/Mountain Climbers
10 Lunges
10 Alt. See-Saw DB Bent Over Row* (or Backpack Row)

*One DB is returned to the chest while the other dumbbell is returned to the starting position.

Workout

Metcon (AMRAP - Rounds and Reps)

AMRAP x 18 MINUTES
12-9-6
Cal Bike
DB Box Step-Ups
Ring Rows

(Score is Rounds + Reps)

Options:

*Reps, Loading, Volume*…

DB Box Step Ups -- Athletes should scale the load to allow for unbroken reps.

Bent Over Row -- Athletes should be in a position to complete reps without having to swing their hips up. Remember we want honest Ring Rows today.

*Movement Adjustments*...

DB Box Step Ups -- If the athlete cannot Step-up, you can sub DB Suitcase Lunges.

Bent Over Row -- If you cannot perform Bent Over Row, you can sub Chest Supported Rows.

Workout - HOME

Metcon (AMRAP - Rounds and Reps)

AMRAP x 18 MINUTES
12-9-6
Air Squats
Alt. Backpack Lunges*
Bent Over Backpack Rows

*Option to wear as a backpack or hold in the front rack position

(Score is Rounds + Reps)

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