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Metcon

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Workout

Tuesday, October 12th 2021

Warm-up

Old school

Run 200 m
High knees/ butt kickers
Punters kick/ bear crawl
Carioca / Carioca

30 double unders
5 scorpions
10 burpees
15 sit ups
20 air squats

30 second couch stretch
30 second deep lunge

Accessory

SLIPS (No Measure)

Metcon

B: Metcon (Time)

5 rounds
10/7 Strict HSPU
200 m Run

Score: Time
TC: 12mins

Scaling options
Beginner
5 rounds
10 DB press @light-moderate
200 m run

Intermediate
5 rounds
10/7 Kipping HSPU / piked hspu
200 m run

COMP
5 sets
7/5 Deficit Strict HSPU @ 4\2"
20/16 Cal Assault bike
Rest 2mins between rounds

Extra Accessory

Metcon (No Measure)

Pike pulls with feet on rower
3 x 4-6 reps

Goal: Gymnastics compression to increase ability in positions