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Components

Metcon

Settings

Workout

Sunday, September 11th 2022

A. General
3 rounds
200m Run @ increasing intensity
10 Rotating scorpions
10 Jumping push-ups / kneeling jumping push-ups
10 Alternating DB floor press @ light*
*Work on triceps engagement

B. Mobility
90/90 hip stretch
60sec per side

C. Specific Metcon
100m Row @ easy
5 Back squats
100m row @ mod
4 Front squats
100m row@ hard

Weightlifting

A: Metcon (Weight)

3 sets
12 Alternating DB bench press
50' Silverback swings @ light
Rest as needed

TC: 10 min
Score: Weight

Scaling Options
Beginner & Intermediate
As Written

Metcon

B: Metcon (Time)

For time
2000m Row
25 Back Squats @ body weight
1500m Row
15 Front Squats @ body weight
1000m Row

TC: 30 minutes
Score: Time

Scaling Options
Beginner
Row 1500m
25 Back Squats @ 50% body weight
Row 1000m
15 Front Squats @ 50% body weight
Row 500m

Intermediate
Row 1500m
25 Back Squats @ 75% body weight
Row 1000m
15 Front Squats @ 75% body weight
Row 750m

Perform
As Written

Extra Accessory

Metcon (Checkmark)

Low rings face pull
3 x 12-15

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