Workout 1 (Monday's Class) - Week 2
0. Recovery Session
10 Minutes of
Movement and Mobility
*Perform in the AM if you workout in the PM or vice versa.
2. MetCon
5 Rounds FIT
11 Chest-to-bar Pull-ups
11 Push Press (125/85/45%)
55 Double Unders
Scaling and Equipment Substitutions:
Fitness Level Scaling:
~Number of Pull-ups Each Round Should Not Exceed 45% of a Max Set
~C2B Pull-ups to Pull-ups to Banded Pull-ups to Jumping Pull-ups to Ring Rows
Equipment Substitutions:
~13 Double DB/KB 90-Degree Bent-over Rows (50s/35s/Heavy)
~18 Double DB/KB 90-Degree Bent-over Rows (35s/25s/Medium)
~11 Sandbag Bent-over Rows (120/80)
~13 DB/KB One-arm 90-Degree Bent-over Rows on Each Arm (50/35/Heavy)
~18 DB/KB/Ruck One-arm 90-Degree Bent-over Rows on Each Arm (35/25/Medium)
11 Push Press (125/85/45%)
Equipment Substitutions:
~13 Double DB/KB Push Presses (50s/35s/Heavy)
~18 Double DB/KB Push Presses (35s/25s/Medium)
~11 Sandbag Behind-the-neck Push Presses (120/80)
~13 DB/KB One-arm Push Presses on Each Arm (50/35/Heavy)
~18 DB/KB/Ruck One-arm Push Presses on Each Arm (35/25/Medium)
Fitness Level Scaling:
~In 3 attempts, complete as many DUs as possible. Then, do single unders for the remaining time.
~55 Jumping Jacks
Equipment Substitutions:
~26 Bounding Jumps onto very Small “Box”
~13 Bounding Box Jumps (24”/20”/Low)
~55 High Bounds
