“Bro Circuit- Core
3 Rounds:
A1. GHD Sit Ups 10-20 Reps
A2. Hanging Leg Lifts 10 Reps
A3. KB Side Bends 10 per side
A4. AB Rollouts 10 reps
A5. GHD Back Extensions 10 reps
Rest 2 mins
EMOM 18 – Sustained increase pacing
- Bike
- Row
- Shuttle Run
Round 1 and 2 – 15/12 Cals Bike and Row, 5 Shuttle Runs
Round 3 and 4 – 18/15 Cals, 8 Shuttle Runs
Round 5 – 21 Cals, 10 Shuttle Runs
Round 6 – 24 Cals, AMRAP Shuttle Runs
Program Notes:
We start the day off attacking our core. Upper abs, lower abs, obliques, low back and transverse abdominus are alll targeted. These are the 5 groups that make up your trunk.
The metcon is a pacing control workout and it is going to be challenging.
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.
- Start the first two rounds at something you can get done in :40 or less and then increase from there. Your ending calories should be able to get done in under a minute and allow
for transition so scale your totals accordingly.