Public Whiteboard

Components

Metcon

Muscle Snatch

Overhead Squat

Settings

Workout

This Is Why I'm Hot

Warm-up

2:00 Row (Easy)
10 Goblet Squats (light)
5 Pike Push Ups
5 Jumping Air Squats
1:00 Row (Moderate)
10 Goblet Squats (light)
5 Pike Push Ups
5 Jumping Air Squats
0:30 Row (Fast)
10 Goblet Squats (light)
5 Pike Push Ups
5 Jumping Air Squats

Metcon

Metcon (Time)

For Time:
21/16 Calorie Row
36 Wall balls (20/14)
21/16 Calorie Row
24 Wall Balls (20/14)
21/16 Calorie Row
20 Wall balls (20/14)

Rx+:
For Time:
21/16 Calorie Row
42 Wall balls (20/14)
21/16 Calorie Row
36 Wall Balls (20/14)
21/16 Calorie Row
30 Wall balls (20/14)

TARGET SCORE
Target Time: Sub 10 minutes

Time Cap: 13 minutes

STIMULUS and GOALS
This is going to be a high heart rate, leg and lung burner.

WORKOUT STRATEGY & FLOW
Rower: Hold a moderate/hard pace on the rower. Aim for 1100+/900+ pace.

Wall Balls: You will feel the leg fatigue here, but aim for larger sets throughout!

Weightlifting

Muscle Snatch (5 Minutes (Movement Prep))

Muscle Snatch

*Take 5 minutes to work through 3-5 sets of light muscle snatches to prep for the overhead squats.

Overhead Squat (Heavy 1-RM)

Overhead Squat

Overhead Squat:
Work to a Heavy-ish Single in 5-10 minutes

* Heavy Muscle snatch should only take 5-6 minutes and then you will have the remaining time.

**If you cannot overhead squat, complete Front Squats here!

Whiteboard:

Monday, June 21, 2021

Male Clients