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Metcon

Quarter Zip

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Workout

Tuesday

“Attempt the impossible, in order to improve your work.” – Brian Tracey Enter certain failure (the impossible), to improve. At first, that seems a bit ridiculous. Yet, as much of an oxymoron as it seems, by making mistakes, by reaching outside our comfort zone, by truly feeling stupid… we become smarter. The paradigm shift is to get away from trying things, purely to succeed. And to instead try things, to learn. To grow a sense of curiosity and belief that everything is a chance to grow. Trying things with the intention to learn changes our definition of what a “failure” is. We begin to look at things as opportunities, versus pass/fail assessments. We recognize that our body adapts to physical stress, but it’s easy to forget that our brain functions the same way. Much like how reaching for the PR snatch feels like an impossibility at the time, we just need to try.

Warm-up

Running Line Drills
High Knee Karaoke
Over the Hurdle
Knee to Chest
Cradle Stretch
Walking Samson
Lunge & Twist (Over Front Leg)
Toe Touches
High Knees
Butt Kickers
Straight Leg Hops
Side Shuffles
Side Shuffle with Jumping Jacks
Toes Out Walk
Toes In Walk
Heel Walk
Toe Walk
Outside Foot Walk
Inside Foot Walk
Fast Feet

DEMO VIDEO: https://www.youtube.com/watch?v=WVTJdjFjzaE&feature=youtu.be

Home WOD

Metcon (AMRAP - Rounds and Reps)

AMRAP 25:
400 Meter Run
3 Rounds:
4 Strict Pull-ups
8 Alternating Dumbbell Power Snatches (50/35)
12 Jumping Lunges

MODIFICATIONS
RUNNING
30 Shuttle Runs [10 Meters]

STRICT PULL-UPS
Renegade Rows (4 Total)
Dumbbell Rows From Plank Position (4 Each)
Double Dumbbell Bent Over Rows (8)
Single Dumbbell Bent Over Rows (8 Each)
Odd Object Bent Over Rows (8)

DUMBBELL POWER SNATCHES
Odd Object Ground to Overhead

DESCRIPTION
This longer AMRAP workout has a little bit of everything - as it includes cardio, gymnastics, and weightlifting
After completing the 400 meter run, you'll complete all 3 rounds of 4-8-12 before heading out for another 400 meter run
For scoring purposes, 1 full round is the 400 meter run + the 3 rounds of 4-8-12
Record total rounds and reps completed at the end of 25 minutes
Only count fully completed 400 meter runs towards your score
If you finished the full run, record 400 reps
If you complete partial runs, write the estimated distance in the notes section
For Example:
Let's say you completed 2 full rounds + a 400 meter run + 4 strict pull-ups
Your final score would be 2+404

STRICT PULL-UPS
Choose a number or variation that can be completed in 1-2 quick sets each round
See further down the page for a list of modifications

DUMBBELL POWER SNATCHES
Alternate arms every rep for a total of 4 each side
This should be a weight that you can complete without breaking

JUMPING LUNGES
Alternate legs each rep for a total of 6 reps each side
The back knee should gently touch the ground at the bottom of each rep
Jump to full lower body extension between lunges

Metcon

If you have the equipment

Quarter Zip (AMRAP - Rounds and Reps)

AMRAP 25:
400 Meter Run
2 Rope Climbs (15')
6 Sumo Deadlift High Pulls (135/95)
12 Alternating Pistols

SUBS
ALTERNATING PISTOLS
Reduce Reps
1 Minute of Practice
Single Legs Squats to Box or Bench
Weighted Lateral Box Step-ups

ROPE CLIMBS
Reduce Reps
8 Strict Pull-ups
12 Chest to Bar Pull-ups
15 Chin Over Bar Pull-ups

RUN
500 Meter Row
400 Meter Ski
1000 Meter Bike Erg
25/18 Calorie Assault or Echo Bike
40/28 Calorie Schwinn Bike
300 Meter Air Runner or Trueform

DESCRIPTION
This longer AMRAP has a little bit of everything - as it includes cardio, weighlifting, and gymnastics movements
Choose variations and weights that allow you to complete 5+ rounds (1 round every 5 minutes)

SUMO DEADLIFT HIGH PULLS
Looking to cycle a moderate load for the sumo deadlift high pull
This movement finishes with the barbell at collarbone height
Choose a weight that allows you to complete the 6 reps in 1-2 quick sets

ALTERNATING PISTOLS
Alternate legs every rep for a total of 6 each side
Choose a rep number or variation that allows you to clear this station in less than 1 minute
ROPE CLIMBS
Similar to the pistols, we're also looking to choose a rope climb number or variation that allows you to clear this station in less than 1 minute

STRATEGY
GENERAL
No one movement in this workout will get too fatiguing, as the rep numbers are fairly small
This means this longer workout will mostly come down to skills and conditioning
The more developed you are with your skills, especially with the rope climbs and pistols, the faster you can afford to move
If you know the high skilled movements will be a challenge, slowing down your runs and transition times will be beneficial in helping you develop those skills within this workout
Establish a pace from the beginning that you see yourself being able to sustain throughout
For Example: If your first round takes 4 minutes, look to hold that pace on your way to 6+ rounds at the end of 25 minutes
Complete your first round under control and use that time as your guide for the remainder of the workout

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