Team Metcon

Me Three (Time)

In Teams of 3, 30:00 Time Cap:

100 Pull-Ups

100 Overhead Squats (75/55)

80 Box Jump Overs (24″/20″)

80 Thrusters (95/65)

60 Toes to Bar

60 Front Squats (115/80)

40 Burpee Box Jump Overs (24″/20″)

40 Clusters (135/95)
One teammate is working while two are resting, and use a single bar throughout, adding loads. If we reach the time cap, add :01s to 30:00 for every repetition we did not complete.

If we have a team of 2 today, let’s complete the following scheme:

In Teams of 3, 30:00 Time Cap:

65 Pull-Ups

65 Overhead Squats (75/55)

50 Box Jump Overs (24″/20″)

50 Thrusters (95/65)

35 Toes to Bar

35 Front Squats (115/80)

20 Burpee Box Jump Overs (24″/20″)

20 Clusters (135/95)

Strength

Deadlift

On the 2:00 x 6 Sets:

Set #7 – 10 Reps @ 65%

Record all seven sets, in order.

Metcon

Tri Sprints (Time)

3 Rounds:

30/20 Calorie Row

30/20 Calorie Assault Bike (sub 400m run)

30 x 10m Shuttle Sprints

3:00 rest between sets.
Task-based intervals today, with a fixed rest between rounds. For scoring, let’s record all three times of completion, and the system will compute the sum total work time for us. This is better for us than tracking purely the number on the clock upon finishing, as it places in the system the specific round times.

Pacing wise, we naturally can lean into these intervals with intensity. What is highly beneficial is to move in with a rough goal in mind on where to be on the row and bike. Moving in with the intention “to go hard”, often ends with a slowing when we need to. If if we need to slow, that by definition is when we have mis-paced. Although this plan may change dramatically (as the old axom goes, “no plan survives contact”), having a plan is a beacon we can track towards.

Active Recovery (No Measure)

Workout Definition

Not for Time, and at a Controlled Intensity:

75/60 Calorie Row or

100/80 Calorie Assault Bike

On the 0:00, and every 5:00 thereafter until workout completion:

5 Strict Toes to Bar

10 Kettlebell Swings

20 Banded Good Mornings

30 Banded Pull-Aparts

L-Sit

Accumulate 1:30 in an L-Sit

The further we extend our toes from the body, the more challenging this movement becomes.

From most difficult:

1) Locked out elbows, locked out knees, toes pointed.

2) Locked out elbows, bent knees by ~45%.

3) Locked out elbows, bent knees by ~90% (tuck).

Mobility

— Upper Body —

1. Puppy Pose – 1:00

2. Shoulder to Floor – 1:00/each

3. Wrist Stretches – 1:00

— Lower Body —

1. Couch Stretch – 2:00/each

2. Pigeon Pose – 2:00/each

3. Butterfly – 1:30

4. Pike – 1:00

5. Straddle – 1:00

6. Kneeling Split – 1:00

Strength

Push Press

4 Sets of 6 Repetitions

Set #4 – 76%

Metcon

Rear end (AMRAP – Rounds and Reps)

AMRAP 18:

60 Double-Unders

45 Air Squats

21/15 Calorie Row/Bike

10 Push Jerks (155/105)

In “Rear End”, we have a push jerk that is heavier than we normally see in workouts. Naturally, we want to gravitate towards strategy around that first. If this is a manageable load for us (2 or less quick sets per), we want to find how hard we can push our efforts on the other stations, whereas if it’s challenging for us (3 sets), we need to move in capable… or in other words, we need to hold back on the other parts.

Stimulus wise – we do want the heavier barbell. But one that we are very confident we could find for somewhere around 7-10+ unbroken repetitions, when fresh. In the absence of an Assault Bike, this can be completed on the rower for equal calories.

Looking at the remaining three movements, the double-unders, air squats, and biking – these are the met-con inducers. Each round starts by bringing our heart rate up through simple movements, then demands our ability to cycle the heavy barbell. That is the test of the workout.

On the jump rope, we are looking indeed for larger sets if able. Even on rounds 2 and 3, we won’t be overly metabolic here (coming off the push jerk). The air squats and calorie bike however, we want to place in a pacing mindset. If we push too hard here, it will negatively impact our jerks. Steady and methodical on the air squats, and on the bike, let’s back off on the final few calories to allow a smooth transition to the barbell.

Gymnastics Work

Max Strict HSPU (AMRAP – Reps)

1 Attempt for Max Repetitions

If we are not able to complete 3 strict handstand pushups, it is in our best interest to spend some time growing strength in the range of motion.

Two options for completion:

Dumbbell Strict Presses

Barbell Half Presses

Dumbbell Strict Presses – With a range of motion from shoulders to overhead, the freely moving bells are far more demanding than the barbell. Choose a loading that allows for at least 8-10 repetitions, and go as far as we can from there. We’re aiming to be in the 8-15 repetition rep range.

Barbell Half Presses – Using a barbell, the range of motion is from forehead level (just above the eyes) to lockout overhead. This trains the specific range of motion of the handstand pushup. Same aim as the dumbbell strict presses – let’s choose a weight that allows for at least 8-10 repetitions, with the aim being that we want to be in the 8-15 rep range.

Max Strict Pull Ups (AMRAP – Reps)

1 Set for Max Repetitions

If we are beneath 3 strict pull-ups, let’s band today. Choosing a band tension that allows for at least 7 reps, we want to fall somewhere in the 7-15 rep range here. In our notes, be sure to track which band we used as we’ll be building upon this base.

Metcon

Doce (Part 1) (AMRAP – Rounds and Reps)

“Doce” Part 1

AMRAP 4:

27 Calorie Row

21 Power Cleans (135/95)

15 Burpee Box Jump Overs (24/20)

Rest 4 Minutes

Doce (Part 2) (AMRAP – Rounds and Reps)

“Doce” Part 2

AMRAP 4:

27 Calorie Row

21 Power Cleans (115/80)

15 Burpee Box Jump Overs (24/20)

Rest 4 Minutes

Doce (Part 3) (AMRAP – Rounds and Reps)

“Doce” Part 3

AMRAP 4:00

27 Calorie Row

21 Power Cleans (95/65)

15 Burpee Box Jump Overs (24/20)

Double Strength

Back Squat

6 Reps @ 65%

3 Reps @ 80%

Rest 2:00 between sets.

Power Snatch

On the 1:30 x 4 Sets:

1 Power Snatch

Set #1 – 58% of estimated 1RM Power Snatch

Set #2 – 61%

Set #3 – 64%

Set #4 – 67%

*Changing to Singles…

Set #5 – 70%

Set #6 – 74%

Set #7 – 78%

Sets #8, 9, 10 – 82%

Metcon

Body Armor (No Measure)

3 Giant Sets, resting 1:00-2:00 between:

16 KB Front Rack Reverse Lunges

100m Farmers Carry

32 AbMat Sit-Ups