Workout of the day

Workout of the day

Saturday, May 11th 2024

WARM UP

2x

10 Cal Row

10 Step Ups

1 Wall Walk w/ :05 hold

MOVEMENT/MOBILITY –

1:00/1:00 Box Pigeon

:30/:30 Hamstring Stretch on Box

:20/:20 Calf Stretch

8 Calf Raises

15 Pogo Jumops

4 Box Jump Overs

3 rope getups

3 1/2 rope climbs, just one pull + foot lock then come down

200 Jog

METCON

Every 2 Minutes x 32 Minutes (Rotate Through 4 Times)

  1. 32/25 Cal Row (Rx+40/32)
  2. 10 DB Box Step Overs (50s/35s) + 3 Wall Walks (Rx+ 12 and 5)
  3. 200m Run (Rx+250m run)
  4. 2 Rope Climbs + 12 Box Jump Overs (Rx+3 RCs + 15)

*cut reps on any movements you need to maintain reps, you should have rest after almost all sections. (Row probably the least)

*must complete every station as written every round to count as Rx

  • Stagger athletes os that they start on different stations

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