3 Rounds
30 KB Toe Taps
10 KB Taters
10 Push Ups
GET STRONG
Bench Press
Every 2:00 for 10:00 Complete 8-12 Reps
GET FIT
With a 21:00 Running Clock
0:00-7:00
2 Rounds 350/300m Row
25 Push Ups
7:00-14:00
2 Rounds 350/300m Row
15 Deadlifts 225/155
14:00-21:00
2 Rounds 350/300m Row
100 Double Unders
COMPETITORS EXTRA
4 Sets For Completion
8 DBL DB Push Press w/ :03-:04 Negative
Build to a heavy set as long as you can maintain the standard
COACHES NOTE:
Things may very well need to be modified for some to allow enough rest flowing into the next piece. You can have them scale back the Row, reps, and or weight. We want them getting a decent bit of exposure to every movement in the Get Fit.
ATHLETES NOTE:
You have a longer 3-part Metcon today. You can play this a couple of different ways - Both the Row pace and cycle rate of the movements will dictate how challenging these get. If you push from the start you'll need all that remaining time in the 7:00 window to rest before doing it again in the next part. If you pace, you'll have plenty of time to finish nice and smooth, but you won't have much time off before starting the next piece. So are these intervals or is this an endurance piece? It's up to you.
Bodybuilding Workout:
(Wednesday): Chest, Triceps & Abs
3-Way Super-set of:
- DB Flat Bench Press (3 x 8-12 reps)
- Seated Tricep Press (3 x 8-12 reps)
- GHD or Ab-mat Situps (3 x 30 reps)
- DB Incline Bench Press (3 x 8-12 reps)
- Close-grip Bench Press (3 x 8-12 reps)
- Cable Rope Crunches (3 x 30 reps)
- Cable Cross-over (7 x 8-12 reps)
- Cable OH Triceps Extension (7 x 8-12 reps)
- Reverse Crunches (3 x 30 reps)