January 2, 2022

Sunday, January 2nd 2022

Warm-up
A. General
2mins Easy Row or Bike
15 V-ups / knee tucks
1 min Moderate Row or Bike
10 Beat swings + 5 scap pulls
30 sec Hard Row or Bike
7 Pause ring rows

B. Specific
100m Run or row @easy
3 x 5-7 Banded TTB drill *
100m Run or row@moderate
3 x 5-7 Banded Burpees **
100m Run or row@Hard
*
**

Metcon
Metcon (Time)
For time
50 TTB
1km Row or Run
50 Burpees
1Km Row or Run
50 Pull-ups
1km Row or Run

Score: Time
TC: 30mins

Scaling options
Beginner
For time
50 V-ups or Reverse sit-ups
750m Row or Run
35 Burpees
750m Row or Run
35 Jumping pull-up @controlled eccentric
750m Row or Run

Intermediate
For time
25 TTB or 50 Knees to chest
1km Row or Run
40-50 Burpees
1Km Row or Run
25 Pull-ups Or 50 Band Assisted Pull-ups
1km Row or Run

Metcon (Time)
For time
50 TTB
1km Row or Run
50 Burpees
1Km Row or Run
50 Pull-ups
1km Row or Run

Score: Time
TC: 30mins

Scaling options
Beginner
For time
50 V-ups or Reverse sit-ups
750m Row or Run
35 Burpees
750m Row or Run
35 Jumping pull-up @controlled eccentric
750m Row or Run

Intermediate
For time
25 TTB or 50 Knees to chest
1km Row or Run
40-50 Burpees
1Km Row or Run
25 Pull-ups Or 50 Band Assisted Pull-ups
1km Row or Run

Metcon (Time)
For time
50 TTB
1km Row or Run
50 Burpees
1Km Row or Run
50 Pull-ups
1km Row or Run

Score: Time
TC: 30mins

Scaling options
Beginner
For time
50 V-ups or Reverse sit-ups
750m Row or Run
35 Burpees
750m Row or Run
35 Jumping pull-up @controlled eccentric
750m Row or Run

Intermediate
For time
25 TTB or 50 Knees to chest
1km Row or Run
40-50 Burpees
1Km Row or Run
25 Pull-ups Or 50 Band Assisted Pull-ups
1km Row or Run

Extra Accessory
Metcon
3 sets
12 Banded OH Squats
30 Banded Triceps extension

Goal: Lockout strength