1/20/2021

Functional Fitness

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Hump day. Enjoy a much deserved active rest day tomorrow. The workouts today are fairly straightforward. Today’s metcon is a nice “pacer” to practice pacing. The workout ultimately comes down to how high you can maintain your power output on the bike. The shoulder to overhead and burpee box jump overs should be consistent in how long it takes you. The interval piece is a nice mix of a barbell with gymnastics, a common theme we’ll probably see in the open.

A/B mandatory. Pick 2 out of C/D/E based on perceived weakness.

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A. Strength

Push press 6x3

B. Accessory

Single arm landmine press 3x12
Single arm landmine row 3x12
KB Turkish get up 3x6 ea arm

C. Metcon

5 RFT
21/18 cal AAB
15 DB shoulder to overhead (50/35's)
9 burpee box jump over (24/20)

D. Interval

16 min E4MOM (4 rounds)
15 deadlift (225/155)
15 T2B
15 HSPU

E. Conditioning

Row 8x500m, rest 1:00

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#cronusfit #rltw #besomebody #earnit #paytheman