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Metcon

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Workout

Thursday

Warm-up

1 set:
100-m run
15 PVC pipe good mornings
20 lateral hops over the PVC pipe

1 set:
100-m run
15 PVC pipe Romanian deadlifts
20 lateral hops over the PVC pipe

1 set:
100-m run
15 PVC pipe deadlifts
20 lateral hops over the PVC pipe

Extended Warm-up

2 sets:
5 deadlifts

Keep weights light for your warm up sets.

Workout

Metcon (Time)

RX

For time, with a partner:
30 synchro deadlifts (125/185 lb)
30 synchro bar-facing burpees
400-m run
20 synchro deadlifts
20 synchro bar-facing burpees
400-m run
10 synchro deadlifts
10 synchro bar-facing burpees
400-m run

Metcon (Time)

INTERMEDIATE

For time, with a partner:
30 synchro deadlifts (95/135 lb)
30 synchro bar-facing burpees
400-m run
20 synchro deadlifts
20 synchro bar-facing burpees
400-m run
10 synchro deadlifts
10 synchro bar-facing burpees
400-m run

Metcon (Time)

BEGINNER

For time, with a partner:
20 synchro deadlifts (65/95 lb)
20 synchro bar-facing burpees
200-m run
10 synchro deadlifts
10 synchro bar-facing burpees
200-m run
5 synchro deadlifts
5 synchro bar-facing burpees
200-m run

Strength

Metcon (No Measure)

Post-workout:
With a partner:
Accumulate:
4:00 GHD superman hold
– While one athlete is holding the superman on the GHD, the other is holding a sandbag at their chest.
– The partner on the GHD can not hold unless the sandbag is off the floor.
– Use a sandbag that allows you to hold for :20-:40 at a time.

Stretch

1 set:
Accumulate:
30 alternating scorpion stretches
1:00 piriformis stretch/side

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

Whiteboard:

Thursday, March 17, 2022

Male Clients