4/24/2021 - Metcon

April 24: Focus: METCON


Warmup: 6 min AMRAP

10 stroke row @ spm 19-21 (increase spm by 2-4 each new row)

10 alt. forward lunges with torso rotations

10 alt. s/l hip hinge floor taps (unweighted S/L D/L)


2 min instructor demo


For Time: 32 min timecap

1500m row

15 DB thrusters

15 power planks

15 KB swings


1000m row

15 DB thrusters

15 power planks

15 KB swings

15 v-ups


500m row

15 DB thrusters

15 power planks

15 KB swings

15 v-ups

15 down/ups


*when finished row for distance*


2 min recovery & instructor demo


3 rounds: 45 sec each 15 sec recovery between exercise (12 min)

High knees

MB lateral box step over

full sit-up

power plank


5 min cool down & stretch