40 MIN AMRAP
500m Row
10 HR Push Ups
15 Inverted Row
20 Sit Ups
Program Notes:
We’ve got another long one today. We are working with longer workouts right now to develop our ability to go harder in the 16-24
min range on workouts. This is something that is almost certain to show up in the open. These longer workouts will feel like a grind and they
are challenging work but super beneficial to your capacity with endurance and your ability to understand your own pacing.
Metcon intention:
For this workout you should aim to pace the row around 1:50 per for the advanced and all the way up to 2:45 for those that are less
powerful on the rower. The rest of the elements should be completed in 2 sets or less. Failure on the push ups and Inverted Row are your enemy. This will slow the workout to a hault. So partition early.
Our tempo and paciing throughout should be smooth. Move from each element in a calm and controlled manner. There is no reason to rush from
element to element. Instead stay consistent and keep moving throughout with out any spikes or drops. Tempo is the name of the game. Find a groove and cadence.
“If you do a good job of this you will have direct personal feedback in your ability to go for a “”kick”” near the end of the workout and you will walk away sweaty, but not smashed liked “
we can be after a shorter intensity piece.
Scaling the Metcon:
RX+ : 5 Strict Hand Stand Push Ups, 10 Strict Pull Ups , 15 GHD Sit Ups
Intermediate: Same as RX
Scaled and Beginner: Rack Push Ups , consider reducing the sit ups