6.8.2021
Warm-up
[3-15:00]
2 Rounds
200m Run
10 Knee Hug +Lunge and Twist
15sec Single Leg RDL Iso hold (each leg)
10 Scapular Push-Ups
20 Mountain Climbers
10 Scapular Pull-Ups
10 Kip Swings
Metcon
[18-53:00]
Good Riddance (Time)
2 Rounds
400m Run
3 Rounds
4 Pull-Ups
12 Wall Ball Shots (20/14#-10’/9’)
Rest 5:00
1 Round
800m Run
30 Pull-Ups
75 Wall Ball Shots (20/14# - 10’/9’)
NOTES:
• Conditioning Category: SUSTAIN/PACER
• Time domain: 25:00-35:00 with FIRM CAP at 35:00
• For the first part of this workout, you will run 400m then complete 3 rounds of pull ups and wbs, then complete another 400m run and 3 more rounds of pull ups and wbs. Then rest 5:00, and complete part 2
Good Riddance (BUILD) (Time)
3 Rounds
200m Run
3 Rounds of
5 Ring Rows
10 Wall Ball Shots (14/10#)
REST 5:00
1 Round
400m Run
30 Ring Rows
50 Wall Ball Shots (14/10#)
Cool Down/Stretch
Down Dog 1:00
Hamstring Stretch 1:00 per leg
Pigeon 1:00 per leg
Accessory Work
Metcon (AMRAP - Reps)
For Quality
50-100 GHD Sit-Ups**
(choose an amount reasonable for your experience)
**every time you break complete:
10 Alt Front Rack Step-Ups 95/65# (24/20'')
Conditioning EXTRA
Metcon (3 Rounds for reps)
Row Conditioning [Speed Focus - Sprint Starts]
3 Sets
100m @ AFAP
R: 30sec
150m @ AFAP
R: 60sec
200m @ AFAP
R: 90sec
250m @ AFAP
R: 2:00
goal here is to get up to speed as fast as possible with 2 half strokes, 1 three quarter stroke, 1 half stroke, then into 2 fast hard full strokes and settle into pace
Record total round time including rest
