8
Metcon (Time)
Ugly Christmas Sweater
Option 1:
20 Rounds
1 Devils Press (50s/35s)
2 Dumbbell Thrusters (50s/35s)
3 Burpee Box Jump Over (24/20)
Option 2:
10 Rounds
2 Devils Press (50s/35s)
4 Dumbbell Thrusters (50s/35s)
6 Burpee Box Jump Over (24/20)
Option 3:
5 Rounds
4 Devils Press (50s/35s)
8 Dumbbell Thrusters (50s/35s)
12 Burpee Box Jump Over (24/20)
Skill
Skills and Drills
Workout Definition
Workout Definition
Advance:
5 sets (10:00)
8-10 Kip Swings
5-8 Strict Toes to Bar
Intermediate:
5 sets (10:00)
6-8 Kip Swings
5-8 Strict Knee Raise + Extension
Beginner:
5 sets (10:00)
5 Kip Swings (Stand on tiptoes if needed)
5-8 Strict Hanging Knee Raise
* On the Kip, really have athletes focus on getting their head through their arms (swing through) and behind the bar (swi
Target time: 14-16 minutes
Time cap: 20 minutes
STIMULUS and GOALS
Stimulus is moderate intensity. Today’s workout consists of three different variations – all with the same amount of volume. 20 Devil’s Press, 40 DB Thrusters, and 60 Burpee Box Jump Overs. Athletes can pick any of the three variations that they would like. The biggest difference for each workout is the amount of rest time between each movement/pacing on movements. Small rep numbers equals less rest between movements and slightly faster pacing. Bigger reps equals more planned rest between movements and slow pacing on movements.
Choose wisely!