10.13
Metcon (4 Rounds for reps)
Mailbox
Rx
4 sets
30 Wall Balls (20/14)
20/15 Calorie Row
10 Alternating Dumbbell
Snatch (35/25)
– Rest 3:00 between sets –
Rx
4 sets
30 Wall Balls (20/14)
20/15 Calorie Row
10 Alternating Dumbbell
Snatch (35/25)
– Rest 3:00 between sets –
Rx+
4 sets
30 Wall Balls (20/14)
20/15 Calorie Assault Bike (same for Echo Bike)
10 Alternating Dumbbell Snatch (50/35)
– Rest 3:00 between sets –
Skill
Advance:
5 sets (10:00)
6-8 Kick up to Band +5 Sec. Hold
3 Kick up to Handstand + Forward Roll
5 sets (10:00)
6-8 Kick up to Band +5 Sec. Hold
3 Kick up to Handstand + Forward Roll
Intermediate:
5 sets (10:00)
3-5 Kick up to Band or Wall +5 Sec. Hold
3 Headstand + Forward Roll
Beginner:
5 sets (10:00)
3-5 Box Walks
3 Forward Rolls
Time cap: 4 minutes
Unlike last week’s workout of working towards moderate to moderate fast pacing across rounds, athletes should plan to find a moderate pace and lock in for the round. Higher volume on wall balls and assault bike means that athletes should be strategic on the number of sets they use across rounds and don’t burn out on a particular movement and put themselves at a recovery deficit for the remainder of that round. Leg fatigue from wall ball and bike will cause the barbell to me more challenging than when fresh. Similar timing across rounds or slightly faster with each round is a familiar and challenging goal for this workout as fatigue builds across rounds.
Stepping it up this week! Make sure athletes push through.