3 Sets of:
15 GHD Sit Ups
50m* Single Arm Kettlebell Front-Racked Carry 70/53
*50m is to the end of the stairs and back. Alternate arms on the way back
“Ramses, He’s The Best”
Complete the following for time:
50/35 cal Bike
50 Dumbbell Snatches 50/35
5 Rope Climbs
50/35 cal Bike
Dumbbell Snatches @ 35/20
3 Rope Climbs/10 Laying-to-Standing Rope Climbs
To Be Announced…
We start with accessory work. The GHD Sit Ups are to improve our skill as well as strengthen our core. Make sure you keep your glutes squeezed through the entire ROM (range of motion). The Single Arm Kettlebell Front-Racked Carry will improve your front rack position by allowing muscle groups like your lats and shoulders to gain isometric strength and stability. Think about how a plank strengthens your core but you’re staying still, similar idea here.
Our MetCon is a nice little chipper to spice things up. The 50/35 cals on the Bike will create a little bit of leg fatigue before starting those dumbbell snatches, significantly slowing down your pace. Go in with a gameplan and stick to it as far as how you will partition your reps for the snatches. I always advise maneuvering your body and equipment so that you can see a clock to time your rests. This will keep you a lot more accountable and speed up your time tremendously. When you get to the rope climbs it’s all about finding that line between being mentally ready to go and mentally wanting to go. Fight to push yourself to get onto that rope right before you feel like you mentally want to go, this will teach you to shorten rest times on harder movements by improving your mental toughness. Once you get back to the Bike…just go. 50 cals is a lot to sprint so go hard and leave it all on the workout floor with this one.