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Metcon

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Workout

Friday

A. CONDITIONING

Metcon (Time)

FOR TIME
800m Run
-Rest Equal Time-
400m Run
-Rest Equal Time-
200m Run
-Rest Equal Time-
400m Run
-Rest Equal Time-
800m Run

(Score is Time)

GOAL: GO. These should be 90% from the start. Be mindful of the diminishing rest in the first half of the workout. The turn around from the 200m will be a crucial part of this workout. Can you recover enough to hit a 400m that doesn't kill your workout. Many athletes will dog the second 400m to recover but if you can push it there, you have about 2:00 to settle down for your final 800m.

B. 60:00 GPP

Warm-up

2-3 SETS FOR QUALITY
:30 Single Unders
10 Scap Push-Ups
12 KB Plank Taps
5/5 SA Russian KB Swing
5/5 Alt. KB Arnold Press
50’ OH KB Walk*

*Switch arms at 25’.

Extended Warm-up

EMOM x 10 MINUTES
MIN 1 - :45 Row-Bike-Run (EZ)
MIN 2 - Handstand Option*

*Option 1: 3-5 Negative HSPU
Option 2: 1/1 Pike Walk**
Option 3: 7-10 Pike Push-Ups
Option 4: :30 HS Hold

**Pike Walk = feet on box, walk hands all the way around one way, then back.

(No Measure)

Workout

Metcon (Time)

FOR TIME
100 Double Unders

Immediately Into...

25-20-15-10-5
Handstand Push-Ups
10-20-30-40-50
Sit-Ups

Immediately Into...

100 Double Unders

(Score is Time)

HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB Strict Press

C. STRENGTH / GYMNASTICS

Metcon (AMRAP - Reps)

3 SETS
Max Reps Bench Press (155/105)
10 Tempo DB Bent Over Row (1111)|(50/35)
30 Single DB Slow Glute Bridge-Ups

-Rest as Needed b/t Sets-

(Score is Reps)

KG BB: (70/55)|(50/35)
KG DB: (22.5/15)|(15/9)

GOAL: Push/Pull horizontal with load. Classic strength building and accessory. Your chest, lats, and booty should be burning. Put on some good music and grab a buddy to get this fun session done...no stress, all good vibes!

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