Iron Strong Athletics – NC COMPETE
A. CONDITIONING
Metcon (Time)
3 ROUNDS FOR TIME
20 Front Squats (135/95)
20/15 Cal Bike
20 Box Jump Overs (24/20)
-Rest 5:00-
3 ROUNDS FOR TIME
20 HSPU
20/15 Cal Row
20 Push Press (95/65)
(Score is Time)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
3 ROUNDS
10 Scap Push-Ups
12 Cossack Squats
100m Run
Workout
Metcon (Time)
IN TEAMS OF 2…
FOR TIME*
1000m Row
60 Single KB Goblet Squat (70/53)|(53/35)
600m Farmers Carry (70/53)|(53/35)
60 Strict Chin-ups
600m Farmers Carry
60 Single KB Goblet Squat
1000m Row
*Partner 1 works while Partner 2 rests. Partners alternate every 250m on the row. Partners walk together during the farmer carries and may switch as needed.
(Score is Time)
C. STRENGTH / GYMNASTICS
Metcon (No Measure)
EMOM x 30 MINUTES
MIN 1 – 1 Legless Rope Climb
MIN 2 – 3 Strict Muscle-Ups
MIN 3 – Max Distance HS Walk
(No Measure)