Warm-up
Grab a KB and a Jump Rope, then complete:
10 Russian Swings
10 Hollow Rocks
10 SDHP
30 Double Unders or 30 Single Unders
10 American Swings
10 Hollow Rocks
10 SDHP
30 Double or Single Unders
10 Russian Swings
10 Hollow Rocks
10 SDHP
30 Double Unders or 30 Single Unders
10 American Swings
10 Hollow Rocks
10 SDHP
30 Double or Single Unders
WOD
5 Rounds of 40sec Work/20sec Rest:
a) KBS (55, 35)
b) SDHP (55, 35)
c) Assault Bike
d) Double Unders
e) Hollow Rocks
*Score = total reps
Rx: (45, 25)
L2: (35, 25) (Attempts)
L1: (35, 25 Russian Swings) (Singles Unders)
Alternate Metcon Options:
– Assault bike: Rowing for Calories, Ski Erg, or short shuttle sprints.
a) KBS (55, 35)
b) SDHP (55, 35)
c) Assault Bike
d) Double Unders
e) Hollow Rocks
*Score = total reps
Rx: (45, 25)
L2: (35, 25) (Attempts)
L1: (35, 25 Russian Swings) (Singles Unders)
Alternate Metcon Options:
– Assault bike: Rowing for Calories, Ski Erg, or short shuttle sprints.
Training Intent
Athletes should be able to move through all movements at a slow, but consistent pace. KB weight choices should be a moderate weight. It’s possible to stay moving for the entire 40s if scaling is on point. The 20s between movements will simply allow time to transition, but not full recovery so your athletes should only move at 75% of max effort for every station. This is done when you move from a to b to c and so on. The order does NOT matter, so you can start your athletes in different stations, if needed.
Athletes should be able to move through all movements at a slow, but consistent pace. KB weight choices should be a moderate weight. It’s possible to stay moving for the entire 40s if scaling is on point. The 20s between movements will simply allow time to transition, but not full recovery so your athletes should only move at 75% of max effort for every station. This is done when you move from a to b to c and so on. The order does NOT matter, so you can start your athletes in different stations, if needed.
$ Out
3 Rounds of:
1a) DB Split Squats x 6 ea. Rest 30s
1b) Zottamn Curls x 8. Rest 30s.
1c) Banded Ab Pulldown x 25. Rest 30s.
1a) DB Split Squats x 6 ea. Rest 30s
1b) Zottamn Curls x 8. Rest 30s.
1c) Banded Ab Pulldown x 25. Rest 30s.
Training Intent
Should not take longer than 10:00 and your athletes should not have to rest excessively between movements. Make sure your athletes keep their elbows on the zottaman curls to target their biceps.