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Metcon

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Workout

“Hit Me”

READY

1.) 2 Rounds (0:00-8:00)
- 1:00 Row (Increase in pace every :15)
- 12E Deadbug
- 8E Half Kneeling Banded Lat Pulldown
- 8E Single Arm DB Thruster (Light)

* Allow 4:00 (12:00 mark) to allow for S.F.P set-up and movement brief.

S.F.P.

Metcon (AMRAP - Rounds)

2b.) RMU Foundation: Strength: 12:00 EMOM (12:00-24:00)
Minute 1: 12 V-Ups + 12 Russian KB Swings (70/53)
Minute 2: 8E Single Arm KB Row (70/53)
Minute 3: 8 Strict Ring Dips

* Level 3: RX
* Level 2: KB (53/35), Strict Ring Dip Negatives (Jump to Lockout + :03 Eccentric to Deep Bottom of Dip Position)
* Level 1: KB (As Heavy as Possible), Bench/Box Dips w/:03 Eccentric (Legs Extended or Feet under Knees)
* Allow 6:00 for E.S.D brief and athlete prep.

E.S.D.

Metcon (AMRAP - Reps)

3.) "Hit Me" (One-Liner: I was wondering why the Wall Ball kept getting bigger and bigger, but then it hit me.)
5 Sets: 2:00 AMRAP (2:00 REST) (30:00-50:00)
- 20/15 Calorie Row
- AMRAP Wall Balls (20/14)
* Goal: Row finished in <1:00. 25+ WB/Round

* Level 3: RX
* Level 2: 15/12 Calorie Row
* Level 1: 10/8 Calorie Row
* Coach Notes: This is meant to be performed FAST on your row. Think about rowing around 85-90% effort to maximize time getting to the wall and accumulating wall balls. Keep your rower close to your wall ball station, but if that isn’t possible, JOG to your wall ball. You will have a full 2:00 to rest in between rounds. Go HARD and make these rounds mean something.
* Allow 6:00 to put equipment away and prepare for adaptation work.

ADAPTATION

4.) 4 Minute EMOM (56:00-60:00)
Minute 1: :20E Couch
Minute 2: :20 Twisted Cross

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Monday, February 07, 2022

Male Clients