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Metcon

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Workout

220601

Today we are working off of our 20-rep max that we found in Week 1. Take the load of your 20-rep max and multiply it by the percentages in today’s lifting session. This will determine your loads for each set.

Weightlifting

Metcon (No Measure)

Week 4 - Deadlift:
For load:
10 reps (105%)
12 reps (100%)
14 reps (95%)
– Rest 3:00

Metcon

Metcon (Time)

RX
5 rounds for time (18 Min. Time Cap):
40 double-unders
30 box step-ups (20/24 in)
20 KB swings (16/24 kg)

INTERMEDIATE
5 rounds for time:
20 double-unders
20 box step-ups (20/24 in)
20 KB swings (16/24 kg)

BEGINNER
5 rounds for time:
40 single-unders
20 box step-ups (20 in)
15 KB swings (12/16 kg)

Whiteboard:

Wednesday, June 01, 2022

Male Clients