Strength
3 sets:
3-5 strict chest to bar
:30 rest
6-8 strict chin over bar
:30 rest
8-10 banded chest to bar
1:30 rest between sets
Notes
If you are unable to perform these movements for the given rep range, consider scaling to:
3-5 banded chest to bar
6-8 banded chin over bar
8-10 heavier banded chest to bar.
If you cannot use bands to perform these movements for the given rep ranges, consider scaling to:
3-5 challenging ring rows (more horizontal body angle)
6-8 normal/moderately difficult ring rows (less horizontal body angle)
8-10 easier ring rows (more vertical body angle)
Conditioning
For time
15 burpee pull ups
30 burpee box jump overs
45 bar facing burpees
60 burpees
*14 minute time cap*
Notes
Today’s metcon is a series of different versions of the burpee. Your score will be the time it takes to complete the workout or the work completed at the 14 minute time cap.
For the burpee pull ups, you may substitute a burpee + jumping pull up if you cannot yet do a pull up.
The burpee box jump overs should be done at a pace of at least 10/minute. If this pace sounds overly aggressive, consider decreasing the reps to 20-25 reps.
Burpees over the bar can be done laterally. These should be done at a pace of around 10-12/minute. Again, if that pace doesn’t sound sustainable, lower the reps here to 35-40.
We will end with traditional burpees. The goal pace is again 12 or so a minute. Lower the reps to 50-55 if that does not sound attainable.