2:00 Bike or Row
20 Mountain Climbers
200m Run
QUALITY TIME
6 Rounds of:
:30 on :30 off Handstand or Tall Plank Hold
GET FIT
AMRAP 20 of:
30/20 Calorie Bike or Row
100m Farmers Carry 53/35s
COMPETITORS EXTRA
Power Clean + Split Jerk
EMOM 20
1 Rep
(first 10 technique, second 10 start building to a challenging single)
COACHES NOTE:
Since not a lot needs to happen on the workout, you can spend time coaching important positions on both the HS and/or Tall Plank.
ATHLETES NOTE:
Just stay consistent on the metcon. Don't try to get ahead early on. Being able to hold a similar pace from start to finish is a skill in itself.
BODYBUILDING WORKOUT
Routine 4: Back, Calves
2-Way Super-set of:
- Barbell or T-bar Row (4 x 8-12 reps)
- Standing Calf Raise (4 x 20 reps)
3-Way Super-set of:
- Lat Pull-down (4 x 8-12 reps)
- Leg-press Calf Raise (7 x 20 reps)
2-Way Super-set of:
- Seated Row (7 x 8-12 reps)