Warm up
2-3 Sets
1:00 Assault Bike
10 Suitcase Deadlift (each arm, moderate-heavy)
5 Box Jump w/Step Down
-Then-
Warm Up to Deadlift weight.
5. Workout Prep
1 set (at workout pace):
3/2 Calorie Assault Bike
2 Deadlifts (at workout weight)
1 Box Jump Overs (at workout height)
Scoring: Checkbox
Accessory
3 Sets
14 Barbell Back Rack Bulgarian Split Squat (7 each leg)
10 Ring Rows
10 Plank Up Downs (Go from High Plank to Low Plank one arm at a time)
Scoring: Checkbox
Seated Double Dumbell Strict Press
5 Seated Double Dumbbell Strict Press @ 6.5/10 RPE
5 Seated Double Dumbbell Strict Press @ 7/10 RPE
5 Seated Double Dumbbell Strict Press @ 7.5/10 RPE
5 Seated Double Dumbbell Strict Press @ 8/10 RPE
5 Seated Double Dumbbell Strict Press @ 8.5/10 RPE
*5 Barbell Behind the Neck Push Press after each set.
Scoring: Load
Deadlift
5 Deadlift @ 7.5/10 RPE
5 Deadlift @ 8/10 RPE
5 Deadlift @ 8.5/10 RPE
5 Deadlift @ 8.5/10 RPE
5 Deadlift @ 9/10 RPE
Scoring: Load
Metcon Time Cap workout 1: 8 minutes Time Cap workout 2: 9 minutes 3 rounds: 15/12 Calorie Assault Bike 12 Deadlifts (185/125) 9 Box Jump Overs (24/20) -rest 3 minutes- For time: 27 Box Jump Overs (24/20) 36 Deadlifts (185/125) 45/36 Calorie Assault Bike Scaled: 3 rounds: 12/10 Calorie Assault Bike 9 Deadlifts (185/125) 6 Box Jump Overs (24/20) -rest 3 minutes- For time: 18 Box Jump Overs (24/20) 27 Deadlifts (185/125) 36/28 Calorie Assault Bike Scoring: Time
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