3 Sets:
A1. Bench Press 5 Reps (70-85%)
A2. Plyo Push Up Onto Plates AMRAP -3 ; rest 2 mins
For time:
60 Cal Row
30 Burpees
rest 5 mins
2 Rounds
30 Cal Row
15 Burpees
rest 5 mins
3 Rounds
20 Cal Row
10 Burpees
**Each section has a 5 minute cap, 25 mins total
Program Notes:
A1 and A2: This is a fast twitch explosive training superset. We grind out some bench reps and immediately go into some plyo push ups. Overtime this type of
training can lead to more strength and a more explosive press. For those who can not do 10 solid push ups yet a wall ball chest pass against the wall should
be performed. Push the wall ball as hard and fast as possible 10+times.
Metcon intention and scaling:
- interval work with our rowing and burpees series – push hard knowing that we have rest
- purpose: intensity and tolerance to burpees and rowing, learning to pace rowing and burpees given different partioning.
- aim for similar times on each set
- The benefits of this type of work we are seeing on Tuesdays has a ton of carry over to our other conditioning pieces. DO NOT CHERRY PICK. Or if you do…
do not be surprised if your capacity during “fun workouts” isn’t as good as it could be. - beginners can scale the reps and cals down to 42 Cals on the row and 24 on the burpees. Then use that total for the 2 round and 3 round sets as well.