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Components

Metcon

Settings

WOD

Wednesday

Warm-up

2 ROUNDS
10/10 Clam Shells
5/5 KB (or DB) Arnold Press*
10 Alt. Cossack Squats

*Can sub Backpack Strict Press

Extended Warm-up

Metcon (No Measure)

EMOM x 6 MINUTES
MIN 1 - 2/2 Backpack Turkish Get-Up
MIN 2 - :45 Moderate Row

(No Measure)

Workout

Metcon (AMRAP - Rounds and Reps)

AMRAP x 14 MINUTES
14-12-10-8-6-4-2
Box Jump-Overs
Slam Balls
Cal Row

(Score is Rounds + Reps)

**SCALING**

*Reps, Loading, Volume*…

Turkish Get-Up - we can scale to no load if needed to allow athletes to move through the full ROM.

Box Jump Overs - we can scale the height on the box to allow athletes to move automatically through these.

Slam Balls - we can scale the load to allow athletes to complete the round of 14 unbroken.

Row - we can scale the volume of calories so athletes aren’t spending more than 1:00 on the Rower.

*Movement Adjustments*...

Turkish Get Up - We can use a DB or KB to perform these- if needed, we can take out the portion of the movement that causes pain.

Box Jump Overs - we can sub Reverse Lunges if athletes cannot perform Box Jumps or Step-Ups.

Slam Balls - we can sub Plate Ground to Overhead if equipment is a constraint. If an athlete is unable to go overhead, we can sub Heavy Russian KB Swings.

Row - we can sub cal bike (same calories). If equipment is limited, we can also sub a 100m Run.

Workout - HOME

Metcon (AMRAP - Rounds and Reps)

AMRAP x 14 MINUTES
14-12-10-8-6-4-2
Tuck Jumps
Backpack Ground to Overhead
Burpees

(Score is Rounds + Reps)

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