27 Oct, 2021
10.27.21
Metcon
In 12 mins complete:
1 min on either Assault Bike, Row or Ski Erg
90 secs/side Couch Stretch
Then complete 2 sets of:
8/side Bird Dogs
8/side Banded Side Clams
Then complete 2 sets of:
10 Barbell Hip Thrusts with bench (TX220)
7/side RNT DB Goblet Squats (T20X1)
1 min on either Assault Bike, Row or Ski Erg
90 secs/side Couch Stretch
Then complete 2 sets of:
8/side Bird Dogs
8/side Banded Side Clams
Then complete 2 sets of:
10 Barbell Hip Thrusts with bench (TX220)
7/side RNT DB Goblet Squats (T20X1)
Back Squat (In a 20 min window build to your 1RM)
Metcon
Using the Cardio Machine of your choice:
Every 2 mins for 20 mins:
20/15 Cal Assault Bike
or
25/20 Cal Row
or
20/15 Cal Ski Erg
Your nervous system will be stressed with the heavy Back Squats. Choose a calorie target you know that you can complete in 60-70 secs (and no more) on the first 3 sets.
If you are working on the Assault Bike, focus on the RPM. If you are working on the Rower or Ski Erg, focus on the SPM. Try to sustain an efficient pace throughout!
If you are working on the Assault Bike, focus on the RPM. If you are working on the Rower or Ski Erg, focus on the SPM. Try to sustain an efficient pace throughout!
Metcon
Optional Extra Work
Complete 4-5 sets of:
1-5 Strict Ring MUs + 6-9 Ring Dips
Rest 45 secs
1 min Freestanding HS Hold practice
Rest 45 secs
25 GHD Sit Ups
Rest 45 secs
Complete 4 sets of:
6-8/side Kneeling Alternating DB Strict Press (neutral grip)
6(-1) Incline Bench DB Bent Over Row
Rest 90 secs
30-40-50-60-70%
Then complete working sets of:
3 at 80%
2 at 85%
1 at 90%
3 at 85%
2 at 95%
1 at 100% (try to hit your 1RM or surpass it if you feel good)