Workout
Metcon (Time)
VIXEN
20/15 Calorie Assault Bike
30 Pull-Ups
20/15 Calorie Assault Bike
20 Strict Handstand Push Ups
20/15 Calorie Assault Bike
10 Burpee Pull-Ups
20/15 Calorie Assault Bike
20 Strict Handstand Push Ups
20/15 Calorie Assault Bike
30 Pull-Ups
20/15 Calorie Assault Bike
* Sub Ski erg or 29/21 Row
TARGET SCORE
Target time: 13-15 minutes
Time cap: 18 minutes
SCALED OPTION
12/10 Calorie Assault Bike
25 Jumping Pull-Ups
12/10 Calorie Assault Bike
20 Push Ups
12/10 Calorie Assault Bike
10 Burpee + RIng Row
12/10 Calorie Assault Bike
20 Push Ups
12/10 Calorie Assault Bike
25 Jumping Pull-Ups
12/10 Calorie Assault Bike
Skill – Warm-up (No Measure)
Advance:
5 sets (10:00)
8-10 Kip to Chair Position
5-8 Strict Toes to Bar
Intermediate:
5 sets (10:00)
6-8 Kip to Chair Position
5-8 Strict Knee Raise + Extension
Beginner:
5 sets (10:00)
5 Kip Swings + Knees up
5-8 Strict Hanging Knee Raise