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Metcon

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Workout

Saturday

Warm-up

(0:00-15:00)
1 Round: (Partners Switch between Bike/Ski)
- 1:00 ECHO Bike
- 1:00 Ski
- 1:00 Alternating High Fives in Plank w/Partner

Then, perform 3 Rounds of the following:
- 8E Single Arm Half Kneeling KB Bottoms Up Press
- 8 Supine KB Pullover w/:03 Eccentric
- 8 KB Goblet Squats w/:03 Eccentric

* With the remaining time, brief the conditioning piece and allow athletes a water/bathroom break to prepare.

Metcon

Metcon (Time)

For Time (w/Partner) (15:00-50:00)
350/280 Calorie ECHO Bike

Partner 1:
- ECHO Bike

Partner 2: Completes the following
- 15 Hand Release Push-Ups
- 13 American KB Swings (70/53)
- 11 Pull-Ups
- 9 KB Goblet Squats (70/53)

* Goal: <27:00, Cap: 35:00

* Level 3: RX
* Level 2: 320/250 Calories, KB (53/35)
* Level 1: 290/220 Calories, KB (35/26), Band Assisted Push-Ups/Pull-Ups

* Athlete Notes: Move at a moderate pace on the bike knowing this is a longer piece and highly aerobic. You will want to start off a little conservative on the bike and/or transitions between movements so you can maintain a sense of consistency as you get deeper into this piece.

ADAPTATION

(54:00-60:00)
Minute 1+4: :45 Lizard (R)
Minute 2+5: :45 Lizard (L)
Minute 3+6: :45 Cat/Cow Transitions

Whiteboard:

Saturday, September 17, 2022

Male Clients