Workout 4 (Friday's Class) - Week 2
0. Recovery Session
10-Minutes of Movement and Mobility in the AM if you workout in the PM or vice versa.
1. MetCon
With a Clock Counting Up for this Whole Section
1.1
Starting at the 0-Minute Mark
3 Rounds FIT
200m Run
10 Thrusters (95/65/35%)
9-Minute Time Cap
1.2
Starting at the 11-Minute Mark
21-15-9 Reps FIT
Lateral Burpees
Deadlifts (225/155/50%)
9-Minute Time Cap
1.3
Starting at the 22-Minute Mark
For Quality
50 Sit-ups
100 Russian Kettlebell Swings (70/53/Heavy)
50 Sit-ups
Scaling and Substitutions:
Section 1.1 Scaling and Substitutions:
200m Run
Fitness Level Scaling:
7:30 - 10:00 Best Mile: 200m-100m-200m
10:00+ Best Mile: 100m Runs
Weather Substitutions:
~75 Double Unders or Single Unders
~75 High Bounding Hops
~75 Jumping Jacks
10 Thrusters (95/65/35%)
Equipment Substitutions:
~10 Double DB/KB Thrusters (35s/25s/Medium)
~7 Double DB/KB Thrusters (50s/35s/Heavy)
~10 Sandbag Behind-the-neck Thrusters (120/80)
~7 DB/KB One-arm Thrusters on Each Arm (50/35/Heavy)
~10 DB/KB/Ruck One-arm Thrusters on Each Arm (35/25/Medium)
Section 1.2 Scaling and Substitutions:
21-15-9 Lateral Burpees
Fitness Level Scaling:
~Jump laterally (sideways) over something smaller or a line. Do not step over.
21-15-9 Deadlifts (225/155/50%)
Equipment Substitutions:
~42-30-18 Double DB/KB Deadlifts (50s/35s/Heavy)
~55-40-25 Double DB/KB Deadlifts (35s/25s/Medium)
~42-30-18 Sandbag Deadlifts (120/80)
~21-15-9 DB/KB One-legged Deadlifts on Each Leg (50/35/Heavy)
~27-21-15 DB/KB/Ruck One-legged Deadlifts on Each Leg (35/25/Medium)
Section 1.3 Scaling and Substitutions:
50 Sit-ups
Fitness Level Scaling:
~If you reach failure, move on.
Equipment Substitutions:
~Use a Rolled up Yoga Mat, Towel, or a Pillow to Place Under Your Back
~Sit-ups without anything are great too
100 Russian Kettlebell Swings (70/53/Heavy)
Equipment Substitutions:
~100 American Kettlebell Swings (53/35/Medium)
~75 DB Alternating One-arm Snatches (50/35/Heavy)
~100 DB Alternating Snatches (35/25/Medium)
~200 Ruck Russian Swings