160406 Wednesday – “Let It Be”

Mobility: Shoulder (playlist video here)

Skill Practice Warm Up: none (list of fun games to play here)

Strength: none

Super Set: none

Metabolic Conditioning: “Let It Be

15 minute AMRAP (as many rounds as possible)

4 muscle-ups (Athletic*: Band assisted muscle ups, Health: 4 pull ups + 4 strict push ups)

12 ‘heavy’ American kettlebell swings (Performance: 70lbs, Athletic*: 53lbs, Health: 35lbs)

16 burpees

Rest 1 minute

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide: 3 – 6 rounds, about 3.5 – 4 min per round including the rest. If you finish you last round after the 13 minute mark, you have the option to skip or shorten the last rest.

Log your results online by clicking here.

Compare to: January 17, 2015

Coaching Tips: If you can’t consistently do at least 1 muscle up every 10-20 seconds, try and do the first round or two with actual muscle ups, but have a station ready to go to the band assisted variation shown in the linked video. Drop to the band assisted version once you are worried you are going to ‘miss’ a rep. The goal here is to avoid having any missed reps! That said, if you have to stand around staring at the rings for 30+ seconds you are going to lose intensity and not get the best workout (refer to the scaling guide). Everyone should consider using a significant weight on the kettlebell, if you go too light, this will turn into just a burpee workout and we want to make sure there is a balance. Don’t let yourself slack off on the burpees, remember that there is a minute rest coming!

Optional ‘Cash Out’: 4 min max calorie row or assault bike.

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