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Components

Deadlift

Metcon

"THE INFERNO"

Metcon

Settings

Workout

Monday

Warm-up

EVERY 2:00 FOR 4 SETS*
:30 Single Unders or Mountain Climbers
:30 Forward Lunges
:30 Good Mornings

*Progress through movements each set. The above would be Set 1. The remaining sets are outlined below.

SET 2
:30 Fast Singles or Jumping Jacks
:30 Reverse Lunges
:30 Leg Swings

SET 3
:30 Single Under High Jumps or Penguin Jumps
:30 Air Squats
:30 Inch Worms

SET 4
:30 Double Unders or Up-Downs
:30 Jumping Air Squats
:30 Wide Stance Good Mornings

Strength

Deadlift (1x10)

Deadlift

ON A 10:00 RUNNING CLOCK...
Build to TNG 10-Rep Deadlift

(Score is Weight)

Strength - HOME

Metcon (Weight)

EVERY 2:00 FOR 5 SETS
15 DB Deadlifts
12 Slow Deadbugs

(Score is Weight)

Workout

"THE INFERNO" (Time)

FOR TIME
100 Double Unders
35 Air Squats
30 Deadlifts (165/115)|(95/65)
75 Double Unders
35 Air Squats
20 Deadlifts (185/125)|(115/75)
50 Double Unders
35 Air Squats
10 Deadlifts (225/155)|(135/95)

-15:00 Time Cap-

(Score is Time)

Workout - HOME

Metcon (Time)

FOR TIME
100 Double Unders
35 Air Squats
40 DB Deadlifts
75 Double Unders
35 Air Squats
30 DB Deadlifts
50 Double Unders
35 Air Squats
20 DB Deadlifts

(Score is Time)

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