Every 2:00 for 8 sets (16 mins total) Alternate between the following movements
8 Bench press at 75-85% of 2 rep max test
Strict pullup variation for 5 reps RPE 8/10 **
For time:
21-15-9
Cal Bike
*6-9-15
Burpee Pullup
*9-9-9
Ring Dip
Program Notes: you’re completing one of the movements every 2 mins, and alternating movements every interval. if you were unable to attend the test days use the noted RPE scales to help you find weight and pullup
Rep scheme
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.
RX+: vestie
Intermediate: banded or matador
Scaled: box dips
Beginner: box dips
Longevity:*** if needed, kipping, risk vs. reward moves