Thursday Oct 22, 2026

METCON 10-22-26 (Time, Rx2, Rx3) Every 12 minutes x 3 sets: Row-25/20 Calories Sit Up-25 reps (anchor allowed) Pull Up-25 reps Double Under-50 reps Deadlift-25 reps Sit Up-25 reps Bike-25/20 Calories REST w/ time remaining *Swap bike and row as needed to share equipment. Goal: Sub 9 each round. Score=total working time Rx: 165/115 Rx2: Sub Ring Rows, 75 Singles, 135/95 Rx3: Sub Ring Rows, 50 Singles, 115/75, 22/18 Calories MODWOD 1: Sub Ring Rows, 50 Plate Taps, 20/15 Calories, 95/65 MODWOD 2: Sub ring Rows, 50 Plat Taps, 20/15 Calories, 20 reps of other movements, 75/55 WARM UP 10-22-26 (Check In) 1 min ON/30 sec Transition: (any order) Row Bike Jump Rope ---- Barbell Good Morning-15 reps Band Pull Apart-15 reps Bent Over Pull Apart-10 reps Band Passthrough-10 reps ---- Straight Leg Fire Hydrant-10 reps ea/s Donkey Kick-10 reps ea/s Plank off Hands-30 secs Glute Bridge-15 reps Downward Dog Foot Tap-20 reps ---- Deadlift-10 reps ---- Scap Pull-10 reps Strict OR Modified Pull Up-3-5 reps Arch Hollow-10 reps