9/27/22
Warm-up
Warm-up
2 Sets
1:00 Row (OR Ski)
1:00 Bike (Any Bike)
1:00 Row (OR Ski)
1:00 Bike (Any Bike)
1 set (at workout pace):
3 Calorie Row (OR Ski)
3 Calorie Assault/Echo Bike
Metcon
Metcon (Time)
3 sets
21-15-9
Cal Row (OR Ski)
Cal Assault Bike
(OR ECHO Bike 18-15-12 Cals)
*Rest 5 Min between sets.
21-15-9
Cal Row (OR Ski)
Cal Assault Bike
(OR ECHO Bike 18-15-12 Cals)
*Rest 5 Min between sets.
Gymnastics
Metcon (AMRAP – Reps)
50% of your 2 minute Bar Muscle Up test from week 1
right into 1 minute of max Box Bar Muscle Ups [box height set approximately forehead height] — rest 2 minutes —
right into 1 minute of max Box Bar Muscle Ups [box height set approximately forehead height] — rest 2 minutes —
40% of your 2 minute Bar Muscle Up test from week 1
right into 90 seconds of max Box Bar Muscle Ups [box height set approximately forehead height]
— rest 2 minutes —
30% of your 2 minute Bar Muscle Up test from week 1
right into 120 seconds of max Box Bar Muscle Ups [box height set approximately forehead height]
Finisher
Metcon (Weight)
3 sets
15 Crush Grip Dumbbell Bicep Curls
-rest 1:00 between sets-
15 Crush Grip Dumbbell Bicep Curls
-rest 1:00 between sets-
5:00 Rest b/t Set
34:00 Total Time