Public Whiteboard

Auto Scroll Page

Components

Metcon

Settings

Workout

Pump It Up

Gettin' our PUMP on, folks! Hopefully not too much of the time is spent on the bike, so pick a moderately aggressive pace once you get pedaling, keeping in mind you've only got to be on it once. During those three round portions, find a pace you can hold easily, then pick it up at the end knowing you'll get some version of respite to follow, whether it's the bike or just straight up rest. Happy Sunday!

Metcon

Performance & Fitness

PF: Metcon (Time)

3 Rounds:
15 Pushups
5 Strict Pull-Ups
10 Dumbbell Strict Presses
10 Dumbbell Bent Over Rows (Each Arm)

70/50 Calorie Assault Bike

3 Rounds:
15 Pushups
5 Strict Pull-Ups
10 Dumbbell Strict Presses
10 Dumbbell Bent Over Rows (Each Arm)

Athletes choose their own weight
Use 2 dumbbells for the strict presses
Use 1 dumbbell for the bent over rows and complete 10 reps each side
It is ok to have different weights for the two different dumbbell movements

Open

O: Metcon (Time)

3 Rounds:
5 Strict Handstand Pushups
5 Strict Pull-Ups
10 Dumbbell Strict Presses
10 Dumbbell Bent Over Rows (Each Arm)

70/50 Calorie Assault Bike

3 Rounds:
5 Strict Handstand Pushups
5 Strict Pull-Ups
10 Dumbbell Strict Presses
10 Dumbbell Bent Over Rows (Each Arm)

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

Whiteboard:

Sunday, September 29, 2019

Male Clients