Metcon - Handle With Care

Thursday, January 7, 2021

Home Gym

1300

Warm Up

Hip Hammy

Wrist Mobility

30 sec each

easy row

down dog

glute bridge

good mornings

moderate row

push-up to down dog

single leg glute bridge

slow kb deadlift

fast row

russian kbs

turn back stretch

overhead stretch

Metcon

Handle With Care

On the 5:00 x 6 rounds

1000/800 meter bike

21 HRPU

12 KBS (70/53)

I scaled this to 600m row and had to scale further to 500 m row for the last four rounds.  I did the 21 HRPU and used 44# for the KBS.  This was still brutal.  I got a call and ended up taking a longer break after the first round.  The last 5 rounds were consecutive and the rest interval was on the order of 30-45 seconds.  The first two rounds I managed the push-ups in 7/7/7.  The last round was 6/4/2/2/2/1/1/1/2.  The KBS were unbroken every round.  I should have scaled to 15 push-ups and kept the rows at 600 m.  That would have been a better workout.

Programming was from Comptrain.