4 Rounds for Reps/Cals ; 20 Mins total:
:45/:15 Cal Bike
:45/:15 Toes to Bar
:45/:15 Double Unders
:45/:15 Power Snatches 75/55
Rest 1 min
Program Notes:
We’ve got intervals today. This type of work is targetting endurance and stamina. You need to scale your movements/weight/time to that which you can be repetitively intense. Hard fast work for :45 each time.
If the weight is too heavy or the movement is too technical to be fast and consistent for :45 you will miss the dose. So keep your scales smart to be fast and aggressive with good form throughout.
Scaling the Metcon:
**Personal scaling can go beyond any of the following for a variety of reasons. Consult your coach for what is best for you.
RX+: 95/65
Intermediate: 65/45
Scaled: :30 Bike and Double Unders, Hanging knee raises, 45/25 Power Snatches
Beginner: :30 Bike, :30 SIngle Unders, Sit Ups, KB Swings or Box Jumps 20/16