A. E:2:00 x 6 – alternating sets
- Strict Lean Away Pull Ups 3-5 Reps
- 6-10 Strict Ring Dips with :10 Top Support hold on final rep
Death by Rowing and Burpees
EMOM
Odd: – Starting at 12/10 Cals Row; add 2 cals every set until failure to complete in the minute
Even: – Starting at 6 Burpees to 6″ Target; add 2 Burpees every set until failure to complete in the minute
- if you are unable to complete the alloted work in the minute. rest 2 mins then jump back in and hit a set that you can
maintain each of the remaining minutes until the entire class finishes or 30 mins total; which ever comes first
Program Notes:
We are giving the bench press a rest this week but will be starting a 5/3/1 Bench cycle next week.
The Upper pull/push focus will continue this week with the lean away pull ups and ring top supports. Our focus should remain on sound positions and a strong false grip.
Your aim should be to make these more “gymnastical” week to week as your stability with the movements should be improving. You may notice a more “locked in” feeling.
Be sure to stay tall in the top support and if you are feeling strong start to point your toes down to the floor and open your palms forward.
The lean away pull ups should be getting stronger as well. Slow your tempo even more and your false grip tolerance should be getting better too. Keep your hollow as tight as possible.
Metcon intention:
More work with rowing and burpees. This is an exercise in pacing and in power repeatability over time. Stamina and endurance.
By this point our efficency of movement and capacity for rowing and burpees is improved. Now let’s see how hard we can go over time.
Scaling the Metcon:
The beginning sets should be a rep scheme that can be done in around 30 seconds or less. So start with a Calorie and burpee total that accomplishes that. Then proceed as the workout is
written.
If you fall off at some point during the workout do not worry. Just rest as written above and continue on with sustainable sets of 30-45 seconds of work each interval.
I expect most people will fall off at some point but by taking rest and then going back in you will see great benefit and hit the mark for the day,