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Tuesday 04182023


Split jerks

Set 1 – 2 reps  @ 84-86%

Set 2 – 2 reps  @ 84-86%

Set 3 – 1 rep  @ 88+%

Set 4 – 1 rep  @ 88+%

Bench Presses

*Work to a heavy 8 reps in 3 working sets, not to failure, keep it below 9/10 RPE


As Many Rounds and Reps as possible in 10 minutes:

Row 12/10 calories

Rest for 15 seconds

10 Shuttle Runs

Rest for 15 seconds

10 Box Jump Overs 24/20 inches

Rest for 15 seconds

Target: Pick a row pace that is faster than you would normally row in a metcon. Focus on getting to the row pace within 5 seconds on each transition. The programmed rest is to allow you to be able to row and run faster throughout.

Feel: This will be high power outputs, The first half may not feel like a 'metcon' but rest intervals will start to feel 'shorter' as you get deeper into the workout.

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