Tuesday – Health


– Strength: There are multiple options today based on your ability, but the overall intent is higher-skill upper-body strength work. This work should not tear you up in which you should go into the metcon not feeling fatigued.

– Metcon: Work for the 60s as consistently as you can. The effort today should be around 70-75%, so sustainable. This workout is 15 minutes of total work with 60s rest after each round.


1a) DB Neutral Grip Bench Press: 4 x 6. Rest 45s.

1b) 1-Arm DB Rows: 4 x 8 ea. Rest 45s.


3 Rounds of:

1:00 Strict Pull-ups or Ring Rows

1:00 of Hollow Rocks

1:00 Single Unders

1:00 Wallballs (14, 10)

1:00 TGUs (alternate arms)

1:00 Rest

*Score = total reps


Zig Zag Farmer Carry: Max Distance in 4:00

*This is a farmer carry where athletes will walk in a zig-zag pattern instead of straightforward. This will increase the demand on the entire body.

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