Strength
Cyclist Squat
3-4 working sets of 6-8 @ 31×1
Notes
Build to a working weight and then perform all 3-4 sets at that weight. Aim to reach 8 reps on each set. If you are able to do that this week then you may go heavier next week.
Conditioning
Every 3:00 x 5 rounds
18 wall balls
12-15 calories
9 toe to bar
*2:30 cap each round*
Notes
Today’s metcon is five intervals of wall balls, calories, and toe to bar. You will start a new round every 3:00, and each round will be capped at 2:30. Your score will be your slowest round.
Choose a weight on the wall balls that allows you to remain unbroken throughout the workout.
Calories should take no longer than about a minute or so. If this sounds unsustainable for 5 rounds, consider lowering the calories to 10-12.
Toe to bar should be done in 1-2 sets. You may substitute hanging knee raises, leg raises, or sit ups if you’re unable to hang from the pull up bar.