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Metcon

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Workout

BURN

READY

1.) 1 Round (0:00-10:00)
- 2:00 Bike
- 2:00 Ski
- 30’E Lateral Banded Monster Walk
- 12E Lateral Box Step Down (:02-:03 Eccentric)
- 12E Deadbug

* In the remaining time, brief the E.S.D and get started. You can have athletes start on either the BIKE or the Ski.

E.S.D.

Metcon (AMRAP - Rounds)

2.) BURN
30:00 Alternating EMOM (10:00-40:00)
Minute 1: 12/9 Calorie Bike
Minute 2: 12E Single Leg Box Step Up (20")
Minute 3: 12/9 Calorie Ski
Minute 4: 12E Alternating Single Leg V-Up

* Level 3: RX
* Level 2: 10/8 Calorie Bike, 8E Alt. SL V-Ups
* Level 1: :45 Active Bike, 6E Single Leg Box Step Up, :45 Active Ski, 6E Alt. SL V-Ups

* See workout notes below.

* Allow 2:00 for athletes to grab some water and start adaptation.

ADAPTATION

3.) (42:00-45:00)
Minute 1: :45 Standing Straddle
Minute 2: :45 Cat/Cow Transitions
Minute 3: :45 Child’s Pose

WORKOUT NOTES

E.S.D. Notes:
Each station should take no longer than :45. Step ups are performed by completing ALL 12 reps on one side before moving to the other side. Start with your non-dominant side. Return to a Hollow position on every rep of the Single Leg V-Ups.

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

Whiteboard:

Sunday, April 10, 2022

Male Clients

Robert
Christie

Results For Open Gym

8 Rounds

Female Clients