9
Metcon
Dirty Santa
Every Minute (4 rounds)
Min 1: 12/10 Calorie Assault Bike or Echo Bike
Min 2: 15 Kettlebell Swings (1.5/1)
Min 3: 12/10 Calorie Row or Bike
Min 4: 15 GHD’s or V-Ups
Min 5: 12/10 Calorie Row or Bike
Min 6: Rest 1:00
* 66/60 reps total each set *
Every Minute (4 rounds)
Min 1: 12/10 Calorie Assault Bike or Echo Bike
Min 2: 15 Kettlebell Swings (1.5/1)
Min 3: 12/10 Calorie Row or Bike
Min 4: 15 GHD’s or V-Ups
Min 5: 12/10 Calorie Row or Bike
Min 6: Rest 1:00
* 66/60 reps total each set *
Time Cap each movement: 50 seconds
STIMULUS and GOALS
Stimulus for this workout is moderate/moderate high intensity. Athletes should be prepared to move constantly for 5 minutes, however, the variation in movements should allow for athletes to keep up a decent pace. It’s important that athletes are mindful of the clock during each round and aim to have work completed each minute between 40-50 seconds and begin transitioning to the next movement. Athletes should be starting the next movement at the top of the minute…not just beginning to transition to that next movement. In the event that athletes run over the 50 second mark on any movement, they should make note of the reps completed at that time and aim for that number of reps on subsequent rounds.