10.6
Metcon (5 Rounds for reps)
5 Sets (Every 4:00)
Rx
15 Wall Balls (20/14)
15/12 Calorie Row
9 Deadlift (225/155)
Rx
15 Wall Balls (20/14)
15/12 Calorie Row
9 Deadlift (225/155)
Rx+
21 Wall Balls (20/14)
15/12 Calorie Assault Bike (Same for Echo Bike)
9 Deadlift (275/185)
Bent Over Barbell Row – Underhand Grip (4 sets: 10 reps)
With a double underhand grip, deadlift bar to waist and then lower to a hang position (right above the knees) to start each set. Aim to pull with the elbows (rather than the hands) and bringing the bar to the hips (do not pull high towards the upper abdomen). Focus on getting a strong back contraction with each rep. Minimize the amount of kipping used between reps and feel the stretch in the lats/upper back when lowering the bar back to the hang position with each rep.
*Build to a moderate weight, stay the same or build across sets
Standing Alt DB Curl (4 sets: 12-15 (each side))
Stay with a weight that will allow for control and minimal kipping of reps. Keep dumbbells slightly in front of the body at the bottom position to keep tension on the biceps throughout set. When curling, turn the arm thinking about getting the pinky finger close to the shoulder to maximize contraction with each rep.
Time cap: 3 minutes
Stimulus is moderate to moderate high intensity. Reps are low enough to do movements unbroken and athletes should have around a 1:1 work:rest ratio, allowing them to somewhat recover before beginning the next set. Fatigue will set in across rounds (with set number 4 likely being the worst) so athletes should find a pace they feel that they can maintain from the 1st to the 5th set. Athletes should be scoring similar timing across rounds or getting slightly fast with each subsequent round.
Target time is very tough to maintain so make sure YOU scale according!!