WOD Blog

Fri, Jan 8

Most Recent Benchmark:
Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (857 days ago)

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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