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Metcon

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Workout

"BURN"

READY

1.) 1 Round (0:00-6:00)
- 1:00 Row
- 1:00 Bike
- 20E Side Lying Hip Abduction/Adduction
- 8E Prone IYTW
- 5E 3-Directional Lunge (Forward, Lateral, Reverse)

* Allow 4:00 for athletes to prepare for BURN.

E.S.D.

Metcon (AMRAP - Rounds)

2.) BURN
2a.) 18:00 Alternating EMOM: (10:00-49:00)
Minute 1: :45 Row (MODERATE)
Minute 2: 15 Russian KB Swings
Minute 3: :30 Row (HARD)
Minute 4: 12 Heel Elevated Narrow Stance Goblet Squats
Minute 5: :15 Row (SPRINT)
Minute 6: REST

* REST 3:00 additional minutes after the final rest minute before moving to the next EMOM.

Metcon (AMRAP - Rounds)

2b.) 18:00 Alternating EMOM:
Minute 1: :45 Bike (MODERATE)
Minute 2: 8E KB Goblet Split Squat
Minute 3: :30 Bike (HARD)
Minute 4: 8E KB Gorilla Row
Minute 5: :15 Bike (SPRINT)
Minute 6: REST

* Allow 3:00 to transition to Adaptation.

ADAPTATION

3.) (52:00-55:00)
Minute 1: :45 Twisted Lizard (R)
Minute 2: :45 Twisted Lizard (L)
Minute 3: :45 Seated Forward Fold

Whiteboard:

Thursday, May 12, 2022

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