Public Whiteboard

Components

Metcon

Settings

Workout

200407

Warm-up

AMRAP x 8 MINUTES
10 DB Strict Presses
10 V-Ups
5/5 Single Arm DB Bent Over Rows
10 Scap Pull-ups or Shoulder Shrugs
:30 Hollow Hold

Strength

Metcon (Weight)

5 x 3
Weighted Strict Pull-up

(Score is Load)

Workout

Metcon (No Measure)

EMOM x 21 MINUTES
MIN 1 - 200m Run
MIN 2 - 15 Box Jumps (24/20)
MIN 3 - Gymnastics Pull (Athlete Choice)*

*Athlete can choose 10 Strict Pull-up, 10 Strict Ring Row, or 10 DB Bent Over Row every round.

(No Measure)

Options:

*Reps, Loading, Volume*…

Pull-Ups -- we want to keep the strict stimulus, so we can decrease the volume or do these unweighted if needed.

Box Jump -- we can decrease the height of the box, or decrease the volume to allow the reps to be completed under :45.

Athlete Choice -- athletes should choose a movement and work on it for :30-:45- scale the reps accordingly.

*Movement Adjustments*...

Pull-Ups -- we can sub Ring Rows or DB Bent Over Rows if an athlete cannot perform Pull-Ups.

Box Jump -- we can sub Box Step-Ups, or Tuck Jumps if an athlete cannot perform Box Jumps.

Athlete Choice -- we can sub any bodyweight gymnastics movement for an athlete to work on here: Hollow Hold, Handstand Hold, DB Bent Over Row, Pike Hold, etc.

Whiteboard:

Tuesday, April 07, 2020

Male Clients