METCON
Warm Up (No Measure)
3 Rounds:
200 m row or 0.2k Bike
8 band pull aparts
8 push-ups
8 PVC dislocation
*then warm up for bench press and prepare the first load
Bench Press
in 12 mins, seeking for 1 RM
build up properly, example:
Set 1 – 8 @ 55%
Set 2 – 6 @ 65%
Set 3 – 5 @ 70%
Set 4 – 3 @ 80%
Set 5 – 2 @ 85%
Set 6 – 1 @ 90% then 100%+ build to a heavy/max single
Metcon (Time)
12 minute AMRAP
50/40 Cal Row or Bike
40 T2B | V-sit up | Ab mat sit up
100 DUs | 250 single | 100 Jumping Jack
15 Burpees Pull up | Burpees Knee to chest | Burpees
In the remaining time, AMRAP OH lunges (40/25 kg)
*your score is OH lunges reps
Gymnastic Strength
Warm up (corework)
4 Sets:
10/10 Suitcase cruch each side
10 Knee raises from a pull-up bar
12 seated leg lifts
Pull Up Volume
40 Strict Pull Ups
*If your first set is going to be less than 8 reps, use a band from the start.
*If you don’t have a strict pull up or cannot do more than 8 in a band, do a ring row or feet elevated ring row.
Supersets 1
3-4 Sets:
10/10 Alt DB curls
10/10 Alt Seated DB Seesaw press
:30 Side plank each side
Superset 2
3 Sets:
8 Upright row
12 Tate press
12 Double DB Z press