Workout of the day
Alright, let’s crush this midweek grind! Today’s workout is Midweek Metcon, a killer 5 rounds for time that’ll push your limits and ignite your inner beast. Stay focused, keep your form sharp, and let’s dominate each movement! You got this!
The workout of the day consists of:
5 rounds for time of:
- 9 Burpee Box Jump Overs
- 2 Rope Climbs
- 18 Dumbbell Snatch (50 lbs/22.5 kg, alternating)
- 9 Strict Handstand Push-up
- 15 Kipping Chest-To-Bar Pull-Up
Scaling
- Burpee Box Jump Overs:
- Step-Up Burpees
- Rope Climbs:
- 6 Towel Climbs or 12 Ring Rows
- Dumbbell Snatch:
- Use a lighter weight (35 lbs/15 kg)
- Strict Handstand Push-Up:
- Pike Push-Ups or Elevated Push-Ups
- Kipping Chest-To-Bar Pull-Up:
- Jumping Chest-To-Bar Pull-Ups or Regular Pull-Ups
No equipment
- Burpee Box Jump Overs:
- Burpee High Jumps
- Rope Climbs:
- 20 Supine Towel Pull-Ups (using a sturdy towel over a door or beam)
- Dumbbell Snatch:
- Use a backpack filled with books or other weights
- Strict Handstand Push-Up:
- Pike Push-Ups or Elevated Push-Ups
- Kipping Chest-To-Bar Pull-Up:
- Jumping Pull-Ups or use a sturdy table for inverted rows
Warmup
- Dynamic Stretching (5 minutes):
- Arm Circles (1 minute)
- Leg Swings (1 minute)
- Torso Twists (1 minute)
- Walking Lunges (1 minute)
- Inch Worms (1 minute)
- Cardio (5 minutes):
- Jump Rope or High Knees (2 minutes)
- Light Jog or Stationary Run (3 minutes)
- Specific Warmup (10 minutes):
- 1 Round of:
- 5 Box Jump Overs
- 1 Rope Climb (or scaled option)
- 6 Dumbbell Snatches (light weight)
- 3 Handstand Push-ups (or pike push-ups)
- 5 Kipping Pull-Ups (jumping pull-ups)
Cooldown
- Static Stretching (5 minutes):
- Shoulder Stretch (1 minute per side)
- Hamstring Stretch (1 minute per side)
- Chest Stretch (1 minute)
- Quadriceps Stretch (1 minute per side)
- Deep Breathing Exercises (3 minutes):
- Inhale for 4 counts, hold for 4, exhale for 4
- Light Walk or Slow Jog (5 minutes):
- Allow your heart rate to gradually decrease
