Workout – Metcon (Time)
IVAN DRAGO
10-8-6-4-2
Wall Walk
5-4-3-2-1
Rope Climbs or Strict Pull-ups (30-24-18-12-6)
* 100ft Sandbag Carry (150/100) or Dumbbell Farmer Carry (2×100/2×70) after each round *
TARGET SCORE
Target time: 14-16 minutes
Time cap: 20 minute
SCALED OPTION
10-8-6-4-2
Inch Worms
Zombie Climbs OR 20-15-10-5 Jumping Pull Ups
100ft Dumbbell Farmer Carry (2×50/2×35) (Use a heavy Weight) after each round
Accessory – Warm-up (No Measure)
SKILLS AND DRILLS
Advance:
5 sets (10:00)
8-10 Kip Swings
5-8 Strict Toes to Bar
Intermediate:
5 sets (10:00)
6-8 Kip Swings
5-8 Strict Knee Raise + Extension
Beginner:
5 sets (10:00)
5 Kip Swings (Stand on tiptoes if needed)
5-8 Strict Hanging Knee Raise
* On the Kip, really have athletes focus on getting their head through their arms (swing through) and behind the bar (swing back). *