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Metcon

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Workout

Sunday, December 19th 2021

General*
3 rounds @increasing intensity
100m Row
10 alternating quadruped piked calf pedals
30sec Double unders
10 alternating standing dynamic quad pulls
100m Run

*A short general warm-up today that should be capped at 8mins

Metcon

A: Metcon (Time)

‘Triple 3'
For Time
3,000 meter Row
300 Double-Unders
3 mile Run

Score: Time
TC: 50mins

**If a run is not possible:
Bike 6 Miles
OR
1,000' Walking lunges

Scaling options
Beginner
For Time
1,500 meter Row
300 Single-Unders
2,400 meter Run

Intermediate
For Time
2,000 meter Row
150 Double-Unders
3,200 meter Run

Cool down

10 minutes on bike erg or light jog

Goal: Recovery, Zone 1

This is a simple recovery session heading into a rest day. Try and get some light stretching in after your cool down if possible. Focus on the shoulders, hips, and anything else that is feeling tight or compressed.

Want to see some of these movements in action? Check out our .