 | WOD Blog |  |
Fri, Jan 8 |
010821 workout
Cardio,Strength: Time
Workout
WARM-UP
6-Count Burpee!
On your count, have athletes move through each position of the Burpee:
1 - Hands on the ground
2 - Jump feet into Plank
3 - Bottom of Push-Up
4 - Press up to top of Push-Up
5 - Jump feet in
6 - Jump & Clap at the top
Start with a slow tempo, then speed up the count as you go!
Then…
1 ROUND
30 Alt Reverse Lunges
20 Burpees
10 Cal Bike
5 Empty Barbell Back Squats
BASELINE WORKOUT
`NCMETCON BASELINE II`
I. ON A 20:00 RUNNING CLOCK...
Build to a Heavy 3-Rep Back Squat
(Score is Weight)
-Rest as Needed b/t Efforts*-
II. AMRAP x 3 MINUTES
Max Burpees
-Rest 3:00-
AMRAP x 3 MINUTES
Max Cal Bike
(Score is Reps for Each Set)
*Rest at Least 5:00 b/t Efforts
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