Iron Strong Athletics – NC COMPETE

A. CONDITIONING

Metcon (2 Rounds for time)

1. 2 SETS

1000m Row

-Rest 4:00 b/t Efforts-

(Score is Time for Each Set)

Metcon (No Measure)

2. NOT FOR TIME

2000m Row

(No Measure)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

2:00 Quick Bike Warm-Up (1:00 EZ / 1:00 Moderate)

Into…

25’ Alt Spiderman Stretches

25’ Alt Walking Knees to Chest (grab knee and pull into chest)

25’ Alt Soldier Kicks

25’ Toe Touches (grab opposite ankle and bow forward)

Then…Grab a Barbell!

2 SETS

5 Barbell Goodmornings

5 Slow Deadlifts (from below knee to stand)

Strength

Deadlift (1×2)

ON A 12:00 RUNNING CLOCK…

Build to a Heavy 2-Rep Deadlift*

*Start moderate and build to heavy double. Bar must travel all the way up and down under athlete’s control for both reps…no slamming, no dropping.

(Score is Load)

Workout

Metcon (Time)

FOR TIME

40 HSPU

25/20 Cal Bike

20 Deadlift (225/155)|(155/105)

30 HSPU

25/20 Cal Bike

15 Deadlift

20 HSPU

25/20 Cal Bike

10 Deadlift

(Score is Time)

C. STRENGTH / GYMNASTICS

Metcon (6 Rounds for reps)

EMOM x 18 MINUTES*

MIN 1 – Waist to Overhead (135/95)

MIN 2 – Front Rack Forward Lunges

MIN 3 – Ring Muscle-Ups

*:50 Work / :10 Rest-Transition each minute. For the Waist to Overhead, athlete can choose any method.

**1 Round = 3 Minute Rotation

(Score is Reps Each Round)