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Components

Clean Pull

Metcon

Settings

Workout

Monday

Strength

Clean Pull (5@80%, 4@90%, 3@100%, 2@110% 2x)

Clean Pull

percentages based off Full Clean 1 rep max.

Metcon

Metcon (5 Rounds for reps)

LIFE
For max reps at each station:
Tabata pull-ups
Rest 1 minute
Tabata sit-ups
Rest 1 minute
Tabata seated shoulder presses
Rest 1 minute
Tabata hip extensions
Rest 1 minute
Tabata jumping back squats

Men: 45-lb. presses and squats
Women: 35-lb. presses and squats

As fatigue sets in, it will be difficult to perform several exercises in this Tabata workout unbroken for the full 20 seconds in each round. Modify the movements and loads so you can complete the first few rounds of each interval without needing to break, particularly in the pull-ups, presses and squats.

Metcon (5 Rounds for reps)

SPORT
For max reps at each station:
Tabata chest-to-bar pull-ups
Rest 1 minute
Tabata sit-ups
Rest 1 minute
Tabata seated shoulder presses
Rest 1 minute
Tabata good mornings.
Rest 1 minute
Tabata jumping back squats

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals.

Men: 75-lb. presses and squats, good mornings
Women: 55-lb. presses and squats, good mornings

*Each round/movement is scored separately so count cumulative reps per movement.

Scaling
As fatigue sets in, it will be difficult to perform several exercises in this Tabata workout unbroken for the full 20 seconds in each round. Modify the movements and loads so you can complete the first few rounds of each interval without needing to break, particularly in the pull-ups, presses and squats.

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

Whiteboard:

Monday, December 27, 2021

Male Clients