– Strength: Today we are performing ”cluster sets” which are small bouts of rest in between sets which will allow you to perform more volume than a straight set. In this case 2.2.2 resting 10s after each set of 2. These should be challenging sets of 2.
– Metcon: Don’t let this workout fool you, there is a high volume of work here. Most of you are going to struggle with the Barbell Row as this is a movement we don’t normally perform in a metcon, but challenge yourself to complete all of this work as strict as possible.
- Strict Pull-up Clusters, shoulder width grip: 5 x 2.2.2 (10s). Rest 2:00.
– Adv: Add weight
– Int: Bodyweight
– Beginner: 5 x 5 partner assisted (no cluster sets) OR 5 x 10 Ring Rows.
20 Barbell Rows (95, 65)
20 Abmat Sit-ups
20 Push Press (95, 65)
Rx+: (Start each round with 5/3 Ring Muscle-ups)
L3: (75, 55)
L2: (Box Push-ups) (65, 45)
L1: (12-15 Reps per movement) (Box Push-ups) (55, 35)
Seated DB Cleans: 3 x 15. Rest 60s.
or Crossover Symmetry