4/15/2021 - Metcon

"April 15: Focus: Metcon


Warmup: 8 min

:90 sec row @ spm 19

:30 sec row @ spm 23

:15 sec transition off erg

:45 sec alt. forward lunge with rotation

:45 sec walk out pushup

:15 sec transition to erg

:90 sec row @ spm 25

:30 sec row @ spm 28

:15 sec transition off erg

:45 sec reverse lunge with rotation

:45 sec walkout pushup


3 min instructor demo


Timecap to complete the following: 42 min


Buy in: Pick One:

1,000m row or 100 bench hop overs


5 Rounds:

8 DB goblet squats

4 DB S/A man makers (R)

4 DB S/A clean to press (R)

4 DB S/A Snatch (R)

8 box jumps

4 DB S/A man makers (L)

4 DB S/A clean to press (L)

4 DB S/A Snatch (L)

8 DB overhead sit-ups


Buy out: Pick one:

1,000m row or 100 bench hop overs


*if finished repeat again starting with same buy in option you began workout with but perform exercises with double dumbbells for a rep count of 8*


5 min cool down/stretch"