Warm-up
5 amrap
10 high knees
20 butt kicks
10 lunges
20 squats
10 side lunges
20 squat jumps
10 high knees
20 butt kicks
10 lunges
20 squats
10 side lunges
20 squat jumps
Metcon
The Woman Maker
***like a manmaker, but way harder
***like a manmaker, but way harder
In 90 seconds, run 200 meters, then
1 minute : DB burpees
1 minute : DB plank rows
1 minute: DB cleans
1 minute: DB push press
1 minute : rest
5 rounds
Intent:
Part one of this is series of workouts combines into a chipper. For the bike workouts use the bike to stay steady and push hard through the body weight movements. The box jump/push-up should be a sprint to the finish. On part two, hold about 80% on the first run, then try to hold onto the DB for all 60 Reps. Switch hands whenever you feel grip starting to go, every 5-10 Reps should be good. Then the last run should be kicked up to 95% or more, finish strong!
Part one of this is series of workouts combines into a chipper. For the bike workouts use the bike to stay steady and push hard through the body weight movements. The box jump/push-up should be a sprint to the finish. On part two, hold about 80% on the first run, then try to hold onto the DB for all 60 Reps. Switch hands whenever you feel grip starting to go, every 5-10 Reps should be good. Then the last run should be kicked up to 95% or more, finish strong!