Workout – Metcon (Time)
BUT I’VE COME THROUGH
4 Rounds
200m Run
75 Double Unders
– Rest 2:00 –
4 Rounds
200m Run
25 Deficit Push Ups (4in/2in) or 25 Dumbbell Bench (50’s/35’s)
– Rest 2:00 –
4 rounds
200m Run
75 Double Unders
TARGET SCORE
Target time each set: 6:30-7:30 minutes
Time cap: 8 minutes
Scaling Option 2 (Beginner)
4 Rounds
200m Row
60 Single Unders
Rest 2:00
4 Rounds
200m Row
20 Bar Push Ups
Rest 2:00
4 rounds
200m Row
60 Single Unders
Accessory – Warm-up (No Measure)
10:00 Muscle Transition Practice
Advanced – 3-5 Muscle Up Transitions On the minute (7 mins) * Straight legs/strict dip *
Intermediate – 3-5 Banded Muscle Up Transitions On the minute (7 mins)
Novice: 3-5 Muscle Up Transitions On the minute (7 mins) * Use legs + Jumping Dip *
Beginner: Practice!