Workout – Metcon (Time)
HE SLIMED ME
Teams of 2 (4 rounds each)
Partner 1:
20/15 Calorie Assault Bike OR 29/21 Calorie Row
Partner 2:
15 Pull-ups
15 Dumbbell Bench (50s/35s)
15 V-Ups
TARGET SCORE
Target time: 17-19 minutes
Time cap: 22 minutes
SCALED OPTION
Teams of 2 (4 rounds each)
Partner 1:
12/10 Calorie Assault Bike or 10/8 Calorie Echo Bike
Partner 2:
15 Ring Rows Pull-ups
10 Push Ups
15 Abmat Sit Ups
Accessory – Warm-up (No Measure)
Goblet Squat: 1 and a Half Reps 4×10
4 sets: 10 reps
*Build to a moderate weight; stay the same or build across sets
Focus: Hold a DB or KB in a front loaded position. Focus on keeping tension in the legs throughout out sets. Stop just before full lockout at the top of each rep for added time under tension. Perform 1 and a half reps by squatting below parallel, raise to above parallel, return below parallel, and then stand. Do not bounce out of the bottom of any reps.
Accessory – Warm-up (No Measure)
Elevated Toe Double DB Romanian Deadlift 4×10
4 sets: 10 reps
*Build to a moderate weight; stay the same or build across sets
Focus: Use a small plate or slant board under toes of each foot. Holding dumbbells in each hand, push the hips back, lowering the dumbbells down the front of the legs until the end ROM is hit (or the low back begins to round out). Straps are allowed to be used so that grip is not a limiting factor for sets. If mobility doesn’t allow for toes to be elevated, perform reps with non-elevated toes.
Cooldown – Warm-up (No Measure)
1 min couch stretch (each side)
1 min pigeon pose (each side)
1 min quad smash (each side)
* If time permits