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Components

Metcon

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Workout

"BURN"

READY

1.) 1 Round (0:00-6:00)
- 1:00 Row/Bike/Ski
- 30’ Quad w/Reach
- 30’ Knee Hug to Inverted Toe Touch
- 30’ Bear Crawl (Slow)
- 30’ Super Lunge (World’s Greatest Stretch)
- 1:00 Ski/Bike/Row

* Allow 6:00 to brief E.S.D, demo any movements, and for athletes to grab their gear.

E.S.D.

2.) BURN

You can have athletes start at different stations but athletes will use ONE light DB that they will take with them to perform each movement and station. Suggested prescribed weights would be a 25/15lb DB.

* Allow 2:00 for athletes to transition into adaptation after the last metcon.

Metcon (AMRAP - Rounds and Reps)

2a.) 8:00 AMRAP: (12:00-40:00)
- 9/7 Calorie Row
- 8E DB Single Leg Contralateral RDL (https://www.youtube.com/watch?v=QEhDXVJRmCM)
- 8E DB Single Arm Upright Row (https://www.youtube.com/watch?v=kSrITY6J7qo)

* REST 2:00 before progressing to 2b.

Metcon (AMRAP - Rounds and Reps)

2b.) 8:00 AMRAP:
- 8/6 Calorie Bike
- 8E DB Goblet Reverse Lunge (8R + 8L) (https://www.youtube.com/watch?v=pDA738FZsuk)
- 8E Single Arm Turkish Sit-Ups w/DB (https://www.youtube.com/watch?v=h9OYpweuJEc)

* REST 2:00 before progressing to 2c.

Metcon (AMRAP - Rounds and Reps)

2c.) 8:00 AMRAP:
- 9/7 Calorie Ski
- 8E DB Side Plank Rotations (https://www.youtube.com/watch?v=Ec9Ymqhe5i4)
- 8E DB Pull Through in Plank (https://www.youtube.com/watch?v=Zko5x2SoQmo)

ADAPTATION

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

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