Friday, October 4th

3
Oct

Friday, October 4th

STRENGTH:

Bench Press

3×8 @ 65%

NOTES:

METCON:

16 Min EMOM

Min 1: 15/12 cal bike (15/12, 12/8, 9/6)

Min 2: 30 air squats

Min 3: 100m run

Min 4: rest

Min 5: 15/12 cal ski (15/12, 12/8, 9/6)

Min 6: 75 DU (75 DUs, 50 DUs, 25 DUs, 75 single unders)

Min 7: 15/12 cal row (15/12, 12/8, 9/6)

Min 8: rest


NOTES:

  • Try to push yourself on this cardio funhouse! There’s built-in rest every 3 minutes, so you’re never that far away from a break.
  • The intent is to work for 50-55 seconds each minute. The rep numbers are a suggestion, scale so intensity is high and working for the majority of each min.
  • Use your 2k row times as a guide for your calorie level on the machines:
  • < 7:00 (men) / 7:00-8:00 (women) — 15/12 cals, or 18/15 if you’re feeling frisky!
  • 7:00-8:00 / 8:00-9:00 — 15/12 cals
  • 8:00-9:00 / 9:00-10:00 — 12/8 cals
  • > 9:00-10:00 / > 10:00 — 9/6 cals

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