Personal Record: Row 2000m
Target women: 9:50
Target men: 8:10
After that the coach can create a workout but only with Metabolic Conditioning exercises.
No Gymnastic or Weightlifting exercises today !
Personal Record: Row 2000m
Target women: 8:50
Target men: 7:30
After that the coach can create a workout but only with Metabolic Conditioning exercises.
No Gymnastic or Weightlifting exercises today !
Skill: Kipping Chin-Up
The warmup or workout should also include:
- Farmer Walks
The coach can add Metabolic Conditioning and Weightlifting exercises.
No Gymnastic exercises today !
Skill: Pull-Up
The warmup or workout should also include:
- Farmer Walks
The coach can add Metabolic Conditioning and Weightlifting exercises.
No Gymnastic exercises today !
Skill: Double Under
The warmup or workout should also include:
- Box Jump
- Wall Ball Shot
The coach can create a workout with these exercises but DO NOT add extra exercises.
Skill: Toes To Bar
The warmup or workout should also include:
- Double Under (no Single Unders !)
- Wall Ball Shots
The coach can add other exercises.
Skill: Shoulder Press / Push Press
The coach can add another Weightlifting exercise.
No Gymnastic or Metabolic Conditioning exercises today !
Skill: Push Jerk / Split Jerk
The coach can add other Weightlifting exercises.
No Gymnastic or Metabolic Conditioning exercises today !
Skill: Knees to Chest hanging on bar
The warmup or workout should also include:
- Run 800m (60/42 cal Air Bike or 1000/800m Row if it rains)
The coach can add some Gymnastic or Metabolic Conditioning exercises.
No Weightlifting exercises today !
Skill: Ring Dips
The warmup or workout should also include:
- Sandbag Run 800m (60/42 cal Air bike or 1000/800m Row if it rains)
The coach can add Gymnastic or Metabolic Conditioning exercises.
No Weightlifting exercises today !
Skill: Overhead Squat
The warmup or workout should also include:
- Superman
- Jumping Jack
Don’t add exercises.
Skill: Hand Stand Push-Up
The warmup or workout should also include:
- One Arm Kettlebell Overhead Squat
- Tuck Jump
The coach can add exercises.
Skill: Pull Up progression
The coach can add other Gymnastic exercises.
No Weightlifting or Metabolic Conditioning today !
Skill: Bar Muscle-Up
The coach can add other Gymnastic exercises.
No Weightlifting or Metabolic Conditioning exercises today !
Skill: Dumbbell Lunge
The warmup or workout should also include:
- Shuttle Run
The coach can add max 2 Weightlifting or Metabolic Conditioning exercises.
No Gymnastic today !
Skill: One arm Dumbbell Overhead Lunge
The warmup or workout should also include:
- Shuttle Run
The coach can add Metabolic Conditioning or Weightlifting exercises.
No Gymnastic today !
Skill: Thruster
The warmup or workout should also include:
- Single Under
- Floor Wipers
The coach can add exercises if you want.
Skill: Standing Russian Barbell Twist
The warmup or workout should also include:
- Windshield
- Double Unders
The coach can add exercises if you want.
If Double Unders are not possible –> only accept Double Under attempts (no Single Under alternatives !)
