Public Whiteboard

Components

Metcon

Settings

Workout

Thursday, August 12th 2021

A. General
30 sec Row or Bike @moderate
10 rotating scorpions
10 rotating full squat T spine rotations
30 sec Row or Bike @moderate
10 Alternating high box step ups
5/5 deep squat single arm DB press

B. Mobility
World greatest stretch
2 sets of 10-15 rep/side
https://www.youtube.com/watch?v=-CiWQ2aIvY34

C. Specific
2 sets
100m Row @hard
10 air squats
5/5 Spiderman stretch
5/5 DB snatch
5 Double DB sumo deadlifts + high pull

Metcon

A: Metcon (Time)

5 rounds for time
400 m run
6 Devils press 2x50/35lbs
15 Abmat sit-ups

Score: Time
TC: 25mins

Scaling options
Beginner
5 rounds
200 m run
6 Devils press @2xmoderate
10 Abmat sit-ups

Intermediate
5 rounds
300 m run
6 Devils press @2x35/25lbs
15 Abmat sit-ups

Extra Accessory

Metcon (No Measure)

EMOM 6minutes
Odd: 20 sec weighted dip hold at top
Even: 10-15 sec dip hold at bottom

(Ideally performed in rings)

Elbows fully locked at the top.

Rings close to the body when you’re holding at the bottom.

Whiteboard:

Thursday, August 12, 2021

Male Clients