Tuesday – Purpose / Achievement

Brief:

– 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.

Strength:

Ring or Bar Muscle-ups:

6 sets of Ring Muscle-ups Transitions + 5-8 Push-ups after each set.

Achievement: choose one of the following depending on your ability –

10 sets of 2-3, every 60s

8 sets x 2-3, every 60-90s

6 sets of 1-2, every 60-90s

Metcon:

 

3 Rounds of:

1:00 Rope Climb or Strict Pull-ups

1:00 of Hollow Rocks

1:00 Single Unders

1:00 Wallballs (20, 14)

1:00 TGUs (alternate arms)

1:00 Rest

*Score = total reps

Achievement: Legless Rope Climbs, if able

E.C.:

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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