30
Metcon (2 Rounds for reps)
Vengeance
2 sets
2 Rounds
15/12 Calorie Row
12 Double Dumbbell Front Squats (50s/35s)
9 Burpee over Dumbbells
100m Run
12 Double Dumbbell Front Squats (50s/35s)
9 Burpee over Dumbbells
-Rest 5 minutes between sets-
2 sets
2 Rounds
15/12 Calorie Row
12 Double Dumbbell Front Squats (50s/35s)
9 Burpee over Dumbbells
100m Run
12 Double Dumbbell Front Squats (50s/35s)
9 Burpee over Dumbbells
-Rest 5 minutes between sets-
Target time each set: 8-10 minutes
Time cap each set: 12 minutes
STIMULUS and GOALS
Stimulus is moderate intensity across rounds. Athletes should try to move continuously across each station with steady pacing and not coming out hot early on. Being too ambitious with intensity on Squats and Burpee movements will heavily affect efforts on bike each round.
The goal should be to have a similar or a slightly faster time on the second set. Be a little conservative with the first set to "feel out" the workout, and then see if you can up the pace going into the second set.