Workout 1 (Monday's Class) - Week 4
0. Recovery Session
10 Minutes of
Movement and Mobility
*Perform in the AM if you workout in the PM or vice versa.
1. MetCon - TESTING
4 Rounds FIT
20 Kettlebell One-arm Alternating Swings (70/53/Heavy)
50 Double Unders
10 Chest-to-bar Pull-ups
50 Double Unders
Scaling and Equipment Substitutions:
20 Kettlebell One-arm Alternating Swings (70/53/Heavy)
Equipment Substitutions:
~30 Kettlebell One-arm Alternating Swings (53/35/Medium)
~30 Dumbbell One-arm Alternating Swings (50/35/Heavy)
~40 Dumbbell One-arm Alternating Swings (35/25/Medium)
~40 Ruck One-arm Swings Changing Hands Whenever You Want
Fitness Level Scaling:
~In 3 attempts, complete as many DUs as possible. Then, do single unders for the remaining time.
~50 High Bounding Jumps down to Jumping Jacks
Equipment Substitutions:
~25 Bounding Jumps onto very Small “Box”
~12 Bounding Box Jumps (24”/20”/Low)
~50 High Bounding Jumps
Fitness Level Scaling:
~Number of Pull-ups Each Round Should Not Exceed 40% of a Max Set
~C2B Pull-ups to Pull-ups to Banded Pull-ups to Jumping Pull-ups to Ring Rows
Equipment Substitutions:
~10 Double DB/KB 90-Degree Bent-over Rows (50s/35s/Heavy)
~15 Double DB/KB 90-Degree Bent-over Rows (35s/25s/Medium)
~10 Sandbag Bent-over Rows (120/80)
~10 DB/KB One-arm 90-Degree Bent-over Rows on Each Arm (50/35/Heavy)
~15 DB/KB/Ruck One-arm 90-Degree Bent-over Rows on Each Arm (35/25/Medium)
2. Hypertrophy
Tabata
8 x 20-Second AMRAPs (10-Second Rest)
Odd Rounds: Air Squats
Even Rounds: Jumping Lunges