Workout:
Back Squat
Take 15 minutes to establish a 1 rep max
10-7-5-3-1-1-1
Metcon:
Complete every 5 minutes as quickly as possible for 5 sets
50 Double unders
7 Push Jerk @135/95
Run 200
7 Burpee broad jumps
If you are proficient at the double under which you all should be by now, especially those who have been doing them for years!
Anyway, I’m not gonna get upset about that right now. You should be upset not me!
The double unders should take around 30 -45 seconds.
If you don’t do double’s do the bike for 10/7 cals.
The Jerks should take no more than :30.
The run, 45-60 seconds, same with the burpees.
Depending on what round we are in will dictate the length of time we finish.
Now that you know the times adjust the workout accordingly so you can sprint through each round and have ample rest time to repeat for 5 rounds.
Don’t do singles, gay.
Don’t do a heavy jerk that’s gonna floor you after 5 reps. Use a weight that will be challenging but you can still move through it quickly.
Everyone should be able to run quickly, Mel does it and she’s 6 months pregnant. She also did Murph last Monday, again, 6 months pregnant.
Cut the burpees down in reps but keep the broad jumps if needed.