2
Metcon (Time)
Joker
6 rounds
25/20 Calorie Row
25 Wall Balls (20/14)
6 rounds
25/20 Calorie Row
25 Wall Balls (20/14)
Rest
Metcon (6 Rounds for reps)
Joker Part 2
6 sets (1:1)
200m run
50m Lunge
-Rest 1:1 after each-
6 sets (1:1)
200m run
50m Lunge
-Rest 1:1 after each-
Stimulus is moderate to moderate-fast pacing across rounds and sets. Athletes will start with a straight-through cardio kick to keep a steady pace (don’t come out hot), after the rest they will go into some Run intervals. Speed should be ramped up with the 1:1 rest with a goal to have similar total times (within 1-2 minutes) for the 2 workouts.
Both workouts are scored by total time, counting the rest for Workout 2.