11.3
Metcon (4 Rounds for reps)
Dick Butkus
4 sets (1 Set every 6:00)
Run 200m
25 Ring Rows
15 Handstand Push-Ups
Run 200m
4 sets (1 Set every 6:00)
Run 200m
25 Ring Rows
15 Handstand Push-Ups
Run 200m
IF you need more challenge in the RR, do HARD ring rows.
Single Leg Deadlift (4 sets of 10)
Barbell, Dumbbell or KB in one hand or in both, hip hinge until end range of motion is maintained with a straight back. (Weights don’t have to touch the floor.
Target time each set: 3-4 minutes
Time cap each set: 5 minutes
STIMULUS and GOALS
Stimulus is moderate/moderate high intensity with consideration to burn out potential on ring rows and handstand push-ups. Athletes should be getting at least 90 seconds of rest between rounds. Modify reps/movements to hit this goal is needed.
Athletes should use the first set as a tester and then adjust to stay consistent or slightly better as sets go on.