Public Whiteboard

Components

Metcon

Settings

Workout

Alyssa Edwards

STEADY

1a.) Before Class Hour
- Foam Roll: T-Spine/Lat/Hamstring/Calf
- Side Lying Thoracic Windmill: 2 X 8E
- Single Leg Stand: 2 X :30E (Eyes closed if possible)

READY

1.) 1 Round (0:00-12:00)
- 2:00 Bike/Ski (Increase pace every :30)
- 25’ Quad w/Reach
- 25’ Knee Hug to Inverted Toe Touch
- 25’ Hip Cradle
- 25’ Straight Leg Raise
- 25’E Crossover w/Reach
- 25’ Super Lunge

* With the remaining time, demo the movements and brief the flow for the E.S.D piece. Allow athletes to grab water and get situated.

E.S.D.

Metcon (AMRAP - Rounds)

3.)
30:00 Alternating EMOM: (12:00-42:00)
Minute 1: 13/10 Calorie Row
Minute 2: 13 Lateral Burpees
Minute 3: 3 Bar Muscle-Ups

* Level 4 (RX+): 15/12 Calorie Row, 15 Lateral Burpees, 5 Bar Muscle-Ups
* Level 3: RX
* Level 2: 12/9 Calorie Row, 10 Lateral Burpees, 8 Inverted Row
* Level 1: 9/7 Calorie Row, 7-10 Lateral Burpees or No Push-Up Burpees, 8 Inverted Row

* See workout notes below.

* Allow 5:00 before moving into the accessory work.

ACCESSORY

4.)
8:00 Alternating EMOM: (47:00-55:00)
Minute 1: :20E Side Plank w/Hip Abduction
Minute 2: :50 Plank

* Allow 2:00 for athletes to transition into adaptation.

ADAPTATION

5.) (57:00-60:00)
Minute 1: :45 Standing Straddle
Minute 2: :20E Half Kneeling Hamstring
Minute 3: :45 Down/Up Dog Transitions

WORKOUT NOTES

E.S.D. Notes:
Rep ranges are set so that you can complete the work prescribed in <:45 to allow enough time to transition and prepare for the next movement. The first 4-5 times (12:00-15:00) through this should feel manageable and that you have a level of confidence staying consistent. The final interval should take the least amount of time allowing you to prepare for the following round and maintain pace on the rower.

Whiteboard:

Wednesday, June 29, 2022

Male Clients