A. Deadlift burst intervals
:20 AMRAP Deadlift 225/155
:10 Rest
Stop once 60 reps are accumulated (RX)
6 MIN CAP
M:
5 Sets:
1:30 interval
12/9 Cal Bike
6 Burpees
AMRAP Box Jump Overs 24/20
Rest 1:30
Program Notes:
We start the day off with some Deadlift speed work. Choose a weight that you can move
with excellent form fast for :20 straight no breaks.
The metcon consists of short burst intervals. Scale the Row and the burpee reps to something
that takes no more than 1 minute and then it should be sprint effort with the box jump overs everytime.
The intervals are 1:1 so this should allow for consistently hard effort across the 5 sets. Hair on fire intensity.
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+ : 15/12 Cal Bike, AMRAP Burpee Box Jump Overs 24/20
Intermediate: Same as RX
“Scaled: 9/6 Cals, 4 Burpees, 20/16″””
Beginner: :30 Bike @perceived aggressive pace, 4 Burpees, AMRAP Lateral Line Hops