Iron Strong Athletics – NC COMPETE

A. CONDITIONING

Metcon (Time)

FOR TIME

120/100 Cal Bike

(Score is Time)

-Immediately Into-

COOL DOWN

5:00 Slow Pedal & Nasal Breathing

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…3-4 ROUNDS

100m Run

10 Reverse Lunges w/ Twist

10 Push Up to Pike

8 Box Step Ups

8 Up Downs (:01 Pause in Perfect Plank)

Workout

Metcon (Time)

FOR TIME*

400m Run

50 Box Jump + Step-Down (24/20)

40 DBL KB Front Rack Lunges (35/25)

30 Hand Release Push-ups

50 Up-Downs

30 Hand Release Push-ups

40 DBL KB FR Lunges

50 Box Jump + Step-Down

400m Run

*Weight Vest Optional

(Score is Time)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Flow Stretching – Full Body

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (3 Rounds for reps)

3 SETS

15 Bench Press (Bodyweight)

Max Unbroken Strict Pull-Ups

(Score is Reps for Each Set)