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Components

Metcon

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Workout

Tuesday, November 2nd 2021

A. General
2min Bike/Row/Ski
30 sec scorpions
10 Hanging scapular cars
https://youtu.be/kemNMkpJ2WM?t=20

B. Specific
3 sets
20 Hollow rocks
5 Beat swings
5-10 Butterfly progression or Kipping progression
Note: These same progressions can be used in a kipping pattern for athletes trying to learn this movement first.

Butterfly progression:
-Circles on box a box
-One leg
-One butterfly at a time
-consecutive butterfly’s
-tighter kip butterfly’s
https://youtu.be/ce8oCKFIlLI

Gymnastics

A1: Metcon (Weight)

EMOM 3
3-6 Strict weighted CTB

A2: Metcon (AMRAP - Reps)

Every 2 mins x 5 sets
20+ unbroken CTB

No rest between A1/A2

Score:
1. Weight used across each set
2. Total Reps
TC: 13mins

Scaling options
Beginner
EMOM 3
3-6 Ring rows
Every 2 mins x 5 sets
10-15 Jumping pull-ups @2sec down

Intermediate
EMOM 3
3-6 Strict CTB
Every 2 mins x 5 sets
10-15 Pull-ups or CTB

COMP
As written

Metcon

B: Metcon (AMRAP - Rounds and Reps)

4 rounds

AMRAP 4minutes
15 TTB
3 Wall walks

1 min 100 m recovery run between rounds

Score: Continue where you left off total rounds + reps
TC: 20mins

Scaling options
Beginner
4 rounds
Amrap 4
15 V-ups or hanging knee raises
3 Inch worms
1 Min Recovery run between rounds

Intermediate
4 rounds
Amrap 4
15 Toes to eye level OR 7-10 TTB
1 Wall walk
1 Min Recovery run between rounds

COMP
4 rounds
Amrap 4
17 TTB
25' HS Walk
1min Active recovery between rounds:
Heavy rope single unders, complete a double under every 5-10 reps

Extra Accessory

Metcon (No Measure)

DB Suitcase Side bends + Suitcase carry
3 x 12 + 25ft/side
Bend: Moderate
Carry: Heavy

Goal: Lateral Core Strength & Stability