Metcon: KOMODO DRAGON (4min 30 cap per set)
5 Sets
25/20 Calorie Echo Bike
100ft Front Rack Walking Lunge (2x35/25) (No Pause/step through)
-rest 1:1-
Scaled:
5 sets
20/16 Calorie Echo Bike
100ft Front Rack Walking Lunge (2x25/20) (No Pause/step through)
-rest 1:1-
Power Clean:
3 Sets
3 Power Clean @65-70% 1RM Power Clean
2 Sets
2 Power Clean @75-80% 1RM Power Clean
3 Sets
1 Power Clean @80+% 1RM Power Clean
Deadlift
5 Sets (1 set every minute on the minute)
6 Deadlift @7-7.5/10 RPE
-Directly into-
5 Sets (1 set every minute on the minute)
4 Deadlift @8-8.5+/10 RPE
Backsquat
5 Sets
1 Back Squat (As heavy as possible)
*This structure can look a couple of different ways:
1. Build in weight each set. Start light and practice BIG jumps.
2. Do a couple of warm up sets (not a lot, we want low volume here) and then hit all 5 singles at the same, challenging weight.
3. Start light and stay conservative with the loading (stay around 75-80%) if legs aren’t feeling great.
Accessory:
3 Sets
7 Nordic Hamstring Curls (Can sub seated hamstring curls)
30 Standing Banded Ab Crunch (Squeeze at the bottom of each rep and control on the way up)
0:30 Kettlebell Goblet Hold Wall Sit straight into 5 Dumbbell Jump Squat (jump as high as you can, farmer hold two Dumbbells)
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