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Components

Metcon

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WOD

Thursday HOME

Warm-up

2 ROUNDS
25ft. High Knees or :30 High Knees
25ft. Butt Kickers or :30 Butt Kickers
25ft. Walking Groiner or :30 Groiner
10 Scap Push-Ups on Forearms

Workout

Metcon (4 Rounds for time)

EVERY 4:00 x 4 SETS
400m Run
15 Slam Balls
10 Push-Ups

(Score is Time Each Set)

Options:

*Reps, Loading, Volume*…

Run -- 400m should take 2:15 or less- scale the distance to allow for this timeframe.

Slam Balls -- These should be done unbroken- scale the load accordingly.

Push-Ups -- These should be done unbroken, or 2 sets MAX- scale the reps if needed

*Movement Adjustments*...

Run -- Bike/Row a similar distance, roughly 2:00 time domain.

Slam Balls -- If no Slam Balls, sub Plate (or DB) Ground to Overhead.

Push-Ups -- We can sub DB Floor Press, or Ring Row if an you cannot perform Push-Ups.

Workout - HOME

Metcon (4 Rounds for time)

EVERY 4:00 x 4 SETS
400m Run*
15 Backpack Ground to Overhead
10 Push-Ups

*Option to do 2:00 of Up-Downs or Burpees

(Score is Time Each Set)

Optional Finisher

Metcon (AMRAP - Reps)

FOR QUALITY
Accumulate 3:00 Hollow Hold*

*Every time you break, 10 DB or Backpack Hammer Curl to Press

(Score is Reps)

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

Whiteboard:

Thursday, April 16, 2020

Male Athletes