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Components

Metcon

Settings

Workout

200416

Warm-up

AMRAP x 10 MINUTES (with Light-Moderate weight)
10/10 Single Leg KB (or DB) Deadlift
10/10 Single Arm KB (or DB) Bent Over Row
10 Strict Tuck-Ups

Workout

Metcon (Time)

5 ROUNDS FOR TIME
300m Run
15 Russian Kettlebell Swings (70/53)|(53/35)
3 Rope Climbs*

*Option to Sub 10 Strict Pull-Ups

(Score is Time)

Options:

*Reps, Loading, Volume*…

Run -- Scale down distance if needed to keep in line with the intended stimulus (1:30-1:45 or less).

Russian KBS -- Scale the load of the KB to complete unbroken, or scale the volume if it is too high for newer athletes.

Rope Climb -- for athletes not yet proficient with Rope Climbs, we can scale the volume to 1 or 2

*Movement Adjustments*...

Run – If athletes are not able to run for any reason scale to a 400m Row or 1:45 on the Bike

Russian Kettlebell Swings – KB Sumo Deadlift High-Pulls or Slam Ball toss over shoulder

Rope Climbs - Low Rope Climbs or Lay to Stand

Chin-up – Chin-up Ring Rows or Jumping Chin-up Negatives

Finisher

Metcon (No Measure)

NOT FOR TIME
100 DB Glute Bridge-Ups

*Every 20 Reps, Perform 10 Chin-ups

(No Measure)

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

Whiteboard:

Thursday, April 16, 2020

Male Clients