4 Sets:
A1. Bench Press 3-5 Reps (75-90%); rest :15
A2. Ring Push Ups AMRAP -3 ; rest :15
A3. Ring Top Support Hold :30 ; rest 3 mins
8 MIN EMOM
- 15/12 Cal Row
- 10 Line Facing Burpees
rest 3 mins
For time:
45 Cal Row
30 Line Facing Burpees - Cap 6 mins
** Travis’ time: 3:06
Program Notes:
A. Bench Press – we are progressing our weights from last week and supersetting with ring push ups and ring top supports. The latter two movements require a ton of
stability in the kinetic chain(core, chest,upper back, shoulders, arms) required for a bench press. So the aim here is to get some strength work on the bench
and some added prefatigued strength work with the RPU then targetting the small muscles required for stability with the Support hold .
The results are a gain in strength, explosiveness, stability and musclular endurance with this combo work.
Metcon intention:
- The EMOM acts as a primer for the sprint. Focus on efficient movement and nail your technique so that you can move with reckless abandon on the sprint.
- The For time section is a “send”. Go as hard and fast as possible
Scaling the metcon:
- Scale the EMOM portion to something that can be accomplished in :45 seconds or less each round. Remember this is a primer, not the main event.
- Scale the calories on the rower and the burpees down if you are a newer athlete.
- Burpees can be scaled to elevated burpees for individual needs