Public Whiteboard

Components

Metcon

Settings

Workout

Back 2 Good

Warm-up

2 Sets:
1:00 Bike (start easy and build)
10 lateral box step ups (each side)
5 single arm KB/DB thrusters (each side) (moderate)
1:00 Ski (start easy and build)
10 Kipping Swings
5 Ring Rows

Metcon

Metcon (Time)

With a partner, complete the following:
3 Sets:
15 C2B Pullups
20 Front Squats (135/95)
15 C2B Pullups
10 Thrusters (135/95)
*Split reps as desired
-Rest 3:00 btwn. sets-

TARGET SCORE
Target Time each set: sub 7 minutes

Time Cap each set: 10 minutes

STIMULUS and GOALS
This is a great heavy skilled workout to push your capacity ability to push through!

Push your partners and have fun working and strategizing together!

WORKOUT STRATEGY & FLOW
Front Squats & Thrusters: These weights are challenging! Be smart with sets and be bouncy out of the hole. Keep that chest up and let the hips do the work!

C2B/Muscle-Ups: Use the kip on your and get long in the back swing! Aim to hit bigger sets back and forth.

Rx+:
3 Sets:
10 Muscle Ups
20 Front Squats (155/105)
10 Muscle Ups
10 Thrusters (155/105)
*Split reps as desired
-Rest 3:00 btwn. sets-

Whiteboard:

Saturday, August 14, 2021

Male Clients