Public Whiteboard

Components

Metcon

Settings

Workout

Wednesday, September 22nd 2021

A. General
2 rounds
30sec Bike/Row/Ski
30secs of air squats

B. Mobility
dragon/fragon poses

C. Specific
1 Set
-5/5 Airplanes
-10 Jumping squat
-7/7 lunges
-3 Back squats @2-10-X-1

Weightlifting

A: Metcon (Weight)

Paused Back Squats

Every 90 sec for 12 minutes
3 reps @70%

1 second pause at bottom

Score: Weight used across each set

Scaling options
Beginner
Every 90 sec for 12 minutes
1-3 reps @moderate
1 second pause at bottom

Intermediate & COMP
As written

Metcon

Metcon (Time)

run, bike, or row
21-15-9 snatches (115/75)

400 m run
500 m row
1,000 m bike

athletes will perform one of each in the order they choose

Extra Accessory

Metcon (Weight)

Turkish Get up
Accumulate 4 sets of 3 reps unbroken per side

Whiteboard:

Wednesday, September 22, 2021

Male Clients