01-24-2023

Metcon

5 Rounds For Time:

9 Chest to Bar Pull-ups
25ft. Double DB Walking Lunges
60 Double Unders
25ft. Double DB Walking Lunges

 

 

Time Cap: 18 Minutes

 

Rx: (50/35)

 

- Conditioning Category: Threshold. Athletes should aim to hold their maximal sustainable pace throughout.

- Chest To Bar: Should be completed in less than 1:00.

- Lunges: Athletes should mark a 25ft. section. Both feet should begin behind the start line. Both feet should finish fully beyond the finish line. Perform with 2 dumbbells down by the sides taking breaks as needed. 25ft. should take less than 30s to complete.

- Double Unders: Should be completed in less than 1:30.- Score: Total time it takes to complete the workout. If capped, add 1s for every missed rep. A fully completed 25ft. section = 1 rep.

Metcon

4 Sets:
Minute 1: 15/12 Calorie Row
Minute 2: 18/14 Calorie Row
Minute 3: 21/16 Calorie Row
Minute 4: Max Calorie Row
Minute 5: Rest

 

Score= Max Calories Accumulated During Minute 4

 

Substitutions:

- Same Cals On Bike Erg
- 13/10 | 16/13 | 19/15 | Max Cal Ski
- 13/10 | 16/13 | 19/15 | Max Cal Echo Bike
- 13-16-19-Max Cal Air Run

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