9.3.2022
Warm-up
[3-15:00]
400m jog
+
5:00
5 kip swings
3 burpees
8 box step ups
15-20s dip support (or plank hold)
Specific Prep
[15-25:00]
15-20s active hang
10-15s chin over bar hold
1-3 strict pull ups
10 Kip Swings
3-5 kipping pull ups
+
1-3 dip lowers (slow and controlled)
3-5 dips
+
5/5 box step ups w/ workout weight
Metcon
[25-50:00]
Metcon (Time)
For Time (25:00 Time Cap)
Run 400m
15 Pull Ups
15 Dips
30 DB Box Step Ups (35/25# & 24/20")
Run 800m
12 Pull Ups
12 Dips
20 DB Box Step Ups
Run 400m
9 Pull Ups
9 Dips
10 DB Box Step Ups
OPEN(RX+): 12-9-6 Ring Muscle Ups / DB (50/35#)
Metcon (Time)
Run 400m
15 Ring Rows
15 Dips
30 DB Box Step Ups (35/25# & 24/20")
Run 400m
12 Pull Ups
12 Dips
20 DB Box Step Ups
Run 400m
9 Pull Ups
9 Dips
10 DB Box Step Ups
Recovery/Endurance Builder
[50-60:00]
2:00 easy bike or row or jog
+
1:00 Down Dog
1:00/1:00 Thread the needle
1:00 Childs pose
1:00/1:00 pigeon pose
