Public Whiteboard

Components

Metcon

Settings

Workout

Tuesday, October 5th 2021

A. General
2 rounds
30sec Bike/Row/Run
10 band pull aparts
10 Standing banded rows
15 sec of double unders

B.Mobility
60sec Quadruped calf pedals
https://youtu.be/Ohyf69vbHbA

C. Specific
Rope climb practice
*Practice different styles of leg locks and climbing up the rope in the least amount of pulls as possible.

Metcon

Extra Accessory

A: Metcon (3 Rounds for reps)

AMRAP 5 mins
Max Rope climbs

Rest 2 mins

AMRAP 5 mins
Max Box jump overs 30/24"

Rest 2 mins

AMRAP 10 mins
2 Rope climbs
10 Box jump overs 30/24"

Score: 3 separate scores
R1=Total Rope climbs
R2=Total box jump overs
R3=Total reps of the couplet
TC: 24mins

Scaling options
Beginner
2 Floor rope climbs or 7 Ring rows
10 Box jump overs @moderate

Intermediate
2 x 5 strict pull-ups + 5 knees to elbows
10 Box jump overs @24/20"

Metcon (No Measure)

3 sets
20 Tall kneeling alternating DB Press ( Neutral grip)
10 Inchworms
Rest 90 seconds between sets

Whiteboard:

Tuesday, October 05, 2021

Male Clients