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Metcon

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Workout

Tuesday

A. CONDITIONING

Metcon (Time)

200m Run
10 Bar Muscle-Ups*

*Every time you "break" the set, perform 30 Double Unders. If perform unbroken, no Double Unders.

(Score is Time)

GOAL: Fittest should be sub 10:00 and no Dubs because the BMU were completely unbroken. Pushing 1:30 on every round would be a very high level effort. If you don't think you can get the 10 Unbroken or it's going to take more than 2 Sets per round, you should drop the number down by 2 until you have a challenging but doable set. Goal is no more than 1 break per round.

B. 60:00 GPP

Warm-up

2 ROUNDS
:30 Bike (EZ-Mod)
15 Jumping Jacks
10 Scap Pull-Ups

2 ROUNDS
:30 Bike (Mod-Hard)
5/5 SA Ring Row*
5 Hanging Knee Tucks

*Option to switch to 10 Alt Ring Rows in the 2nd Round.

Skill

Metcon (No Measure)

ON A 12:00 RUNNING CLOCK...
Practice J-Technique for Rope Climbs

(No Measure)

Workout

Metcon (Time)

FOR TIME*
100/80 Cal Bike

*Every 2:00 including at 0:00, perform 2 Rope Climbs. Option to perform 5-7 Strict Pull-Ups instead of Rope Climb.

(Score is Time)

Optional Finisher

Metcon (No Measure)

"TABATA"
8 SETS (:20 on/:10 off)
Crossbody Mountain Climbers

(No Measure)

C. STRENGTH / GYMNASTICS

ON A 20:00 RUNNING CLOCK...
Perform mobility, flexibility or self-care on body...10:00 specifically on upper body and 10:00 specifically on the lower body.

(No Measure)

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