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Components

Metcon

"Delight"

Settings

Workout

TUESDAY 1.12.21

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1: Metcon (Time)

Gymnastics Conditioning
10 Rounds For Time:
3 Ring Muscle-Ups
6 Strict Handstand Push-Ups

12:00 Time Cap

Stimulus
- Two focus points: raw strict capacity building, and stamina pacing.
- Choose a difficulty that allows us to complete *double* the reps unbroken, when fresh.
- Another view - think of a rep count per round we can complete in at most one break per movement... for all 10 rounds.

Modifications
3 RING MUSCLE-UPS
- 1-3 Strict Ring Muscle-Ups
- 3 Bar Muscle-Ups
- 6 Chest To Bar Pull-Ups
- 6 Strict Pull-Ups
- 6 Alternating Dumbbell Plank Rows

6 STRICT HANDSTAND PUSH-UPS
- 6 Strict Barbell Presses
- 6 Dual Dumbbell Strict Presses
- 12 Push-Ups

MC: "Delight" (AMRAP - Rounds and Reps)

AMRAP 15:
12 Box Jump Overs
12 Deadlifts
9 Bar-Facing Burpees
9 Hang Power Cleans
6 Bar Muscle-Ups
6 Push Jerks

Barbell - 155 / 105 lb
Box - 24"/20"

Stimulus
- Conditioning Category: Threshold.
- Choose a weight we can cycle for 15+ reps on the push jerk (most challenging movement) unbroken.

Modifications
BOX JUMP OVERS
- Box Step-Overs
- 24 Plate Hops

BAR-FACING BURPEES
- Regular Burpees

BARBELL MOVEMENTS
- Dual Dumbbells

6 BAR MUSCLE-UPS
- 12 Chest To Bar Pull-Ups
- 6 Strict Chest To Bar Pull-Ups
- 12 Alternating Dumbbell Plank Rows

Whiteboard:

Tuesday, January 12, 2021

Male Clients