Deadlift Every 2:30 for 5 , 5 reps
M: TTT Throwdown Variation 4.17
In 4 mins
60 second max cal Bike
rest :30
60 seconds max C2B for reps
In 4 mins
60 second max cal Bike
rest :30
60 seconds max KB Swing 70/53 for reps
In 4 mins
60 second max cal Bike
rest :30
60 seconds max TTB for reps
In 4 mins
60 second max cal Bike
rest :30
60 seconds max wallball 20/14 for reps
16 mins total
score bike cals, reps all day (2 scores)
Program Notes: Moving out of our deadlift variations from the last few weeks, Start around 65-70% and progress in weight throughout your sets if these are feeling good. Your conditioning consists of varying movements
within the same time domain each time. Push hard on your machine and try to maintain as your rest will feel shorter and shorter as the intervals go. Scale your gymn. pieces to something you know you have larger rep ranges
on, such as pull-ups vs C2B or kipping leg raise vs TTB if that will allow for you to be on the rig longer.
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+:
Intermediate: pullups, 53/35
Scaled: inverted row, 35/26
Beginner: ring row, 35/26
Longevity:*** if needed, kipping, risk vs. reward moves scale for strict if necessary