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Components

Metcon

Settings

Workout

Tuesday, March 1st 2022

A. General
2mins Row, Bike, Ski, or Run @ increasing intensity

B. Mobility
PVC shoulder dislocate
10-12 Repetitions
https://youtu.be/j32NGzthtN4
-As close as you can while maintaining lock out and retraction in the scap

C. Ring dip progression
2 sets
5 scorpions
3 push-up to downward dog
1 Ring dip neg + 3-5 sec hold in the bottom
(Have beginners use the floor for support)
3-5 Ring dips / Supported ring dips

D. Metcon prep
2 sets
3-5 Beat Swings
3-5 Hip to Ring Kip Swings
1 set
2 ring mu
4 devils press
6 cal

Gymnastics

A: Metcon (AMRAP - Rounds)

50 Ring dips in as little sets as possible

Score: Total sets (rounds)
TC: 10 min

Scaling options
Beginner
For Time
30-50 Push-ups

Intermediate
For Time
30 Ring dips or 50 Feet supported ring dips

COMP
Every 2 mins x 8
3 Weighted Bar mu

Metcon

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 12minutes
2 Ring mu
4 Devils Press 2x50/35 lbs
12/10 Cal Row

KG: 22.5/15kg
Score: Rounds and Reps continued across sets

Scaling options
Beginner
6 Jumping Pull-ups
6 Sit Ups
4 Devils Press @ Moderate
8/6 Cal Row

Intermediate
2-4 Box Assisted Muscle Ups
4 Devils Press @ 35/20lbs
10/8 Cals

COMP
4 x 3 minutes amrap @mod-high intensity
2 Ring Muscle-ups
4 Devils press @2x50/35 lbs
25' HS walk over obstacle
1min rest between amraps

Extra Accessory

Metcon (Weight)

Bent over lateral raise
5 x 12/12 @ light