10.27
Metcon (Time)
Tigger
Rx For Time
25 Burpee Box Get Over (24/20)
40/32 Calorie Row
50 Abmat situps
40 Chest to Bar or 60 Pull-Ups
50 Abmat situps
40/32 Calorie Row
25 Burpee Box Get Over
Rx For Time
25 Burpee Box Get Over (24/20)
40/32 Calorie Row
50 Abmat situps
40 Chest to Bar or 60 Pull-Ups
50 Abmat situps
40/32 Calorie Row
25 Burpee Box Get Over
For Time: Rx+
25 Burpee Box Get Over (30/24)
40/32 Calorie Assault Bike
50 Abmat situps
20 Bar Muscle-Ups
50 Abmat situps
40/32 Calorie Assault Bike/Echo Bike
25 Burpee Box Get Over (30/24)
Standing Barbell Curl (Weight)
Stay with a weight that will allow for control and minimal kipping of reps. Keep barbell slightly in front of the body at the bottom position to keep tension on the biceps throughout set (don’t go to complete loss of tension at bottom).
Bent Over Barbell Row – Underhand Grip (Weight)
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.
Time cap: 25 minutes
STIMULUS and GOALS
Stimulus is steady pacing throughout the pyramid, chipper-style workout. Athletes should find a maintenance pace and settle in for constant movement as they chip away at reps.
This is a version of the workout performed at the 2020 Mayhem Classic (Link posted below)