A. Bench Press
5@65% 5@75% 5+@85%
M:
For time:
30/25 Cal Bike
30 STOH 95/65
30 Bar Facing Burpees
20/15 Cal Bike
20 Ring Dips
20 Bar Facing Burpees
10/5 Cal Bike
10 Strict Handstand Push Ups
10 Bar facing Burpees
*16 MIN CAP
Program Notes:
In our strength segment we are back on the bench press this week and are starting a classic 5/3/1 Cycle. The last set is the most important. Push to failure. Use a spotter.
We are taking a break from directly training the Row/Burpees. This piece will have intended benefits for that training however it is not so obvious or directly related.
Metcon intention/notes :
We are still seeing some burpees here and like our tester workout “Benny and the Jets” – they descend in reps.
The pressiing movements act as bottle necks between the Bike and the burpees while also indirectly progressing our work that we have been doing with our top supports.
A third benefit exists in that the pressing movements act as accessory work to the bench press. STOH – shoulder development, Ring Dips – chest, tricep, shoulders, SHSPU – upper back, rotator strength, core, upper chest and shoulders
Your pacing should be aggressive on the bike. The burpee pace should speed up as you go. The first set should be a “fast jog” and the last set a sprint. Your form on the burpees will be dictated by the pacing. Coaches will help here.
There is a 16min Cap to allow for extra time to get this done but I anticpate that people can get this done much faster if they are aggressive and the bottle necks do not slow down too much.
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.
Intermediate:
Same Calorie and burpee total
STOH 75/55
15 Ring Dips not 20
2 Legless + 3 Regular Rope Climbs
Scaled:
Same Calorie and burpee total
STOH 65/45
20 Banded Matador Dips
10 Rope Pull to Stands
Beginner:
20-15-10 Bike and Burpee
STOH 45/35 or less
Scaled Push Ups
5 Rope Pull to Stand