METCON 4-21-20
(Time, Rx+, Rx2, Rx3)
18 minutes TOTAL
3 sets all the way through:
4 mins to complete:
400 m Run*
20 DB/KB Pull throughs (off hands, Back and forth is 2)
REST w/ time remaining (NOTE time)
2 mins to complete:
200 m Run**
10 DB/KB Pull throughs
REST w/ time remaining (NOTE TIME)
*Or sub ONE of the following:
500 m Row, .8 mile bike, 25 bodybuilders
**Or sub ONE of the following:
250 m Row, .3 bike, 12 Bodybuilders
Score=all times added together, there should be 6 total, (3 from after the 400 m section and 3 from after the 200 m section)
Goal: Sub 13:30. You are meant to attack the cardio portion with an aggressive pace and immediately transition to your pull throughs. Focus on quickness on pull throughs, but be aware of maintaining plank position.
Brown Rx+: Sub 500/300 m run, OR 600 m/300 m row, OR .9 mile/.4 mile bike, 50#/35# ish pull through
Purple Rx: 50#/35#ish pull through
Blue Rx2: 35#/25#ish pull through
Orange Rx3: 20#ish/15ish pull through,
Sub either:
300 m Run
400 m row
.6 bike
18 bodybuilders
Sub Either:
150 m Run
200 m row
.2 bike
9 Bodybuilders
Yellow MODWOD: Sub Plank Shoulder Tap for pull throughs:
Sub either:
200 m Run
300 m row
.5 bike
12 bodybuilders or 18 elevated Bodybuilders
Sub Either:
100 m Run
150 m Row
.1 bike
6 bodybuilders or 9 Elevated Bodybuilders
| 1st | 5:45 Rx | Laura E Tue, Apr 21, 2020 | | 2nd | 11:51 Rx | Julia Goldst Tue, Apr 21, 2020 | | 3rd | 12:53 Rx | Carolyn Tue, Apr 21, 2020 | | 1st | 12:43 Rx+ | Steve M Tue, Apr 21, 2020 | | 2nd | 11:37 Rx | Chuck Tue, Apr 21, 2020 | | 3rd | 9:32 | Vince Tue, Apr 21, 2020 |
| Laura E | 5:45 Rx | Subbed bodybuilders | | Steve M | 12:43 Rx+ | | | Eric M | completed didn't count Rx+ | 70 | | Susie | 5:59 Rx3 | Yellow | | Mindy | 7:14 Rx3 | | | DeeAnn | 6:01 Rx3 | | | Carolyn | 12:53 Rx | Row 500,30#, 2:58,1:23/2:51,1:23/2:51,1:27 | | Julia Goldst | 11:51 Rx | Run | | Rachel T | 12:58 Rx | Treadmill run 2:53/1:30 2:46/1:26 2:53/1:30 | | Vince | 9:32 | rx for the run but only had a 35# KB | | Chuck | 11:37 Rx | | | Katheryn | 7:41 Rx2 | Bodybuilders, 30# | | Tracie | 9:06 Rx2 | Subbed body builders |
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