Workout
4 RFT
400m run
20 Wall ball – 20/14
15 Box jump – 24/20
10 Dball shoulder – 100/60
2 min rest between rounds
**I mentioned in Sunday’s post that this is a ‘sexy metcon‘. This is one of those workouts people actually love or even love to hate. Why? Running is a turn off for people *shrug* but they like longer workouts. And working out for 20-30 min FEELS like a workout, worth going to the gym for, versus a day of back squats a 5-5-5-5-5 or a high intensity metcon that lasts 8 minutes. So we’re combining the best of both worlds, bringing to you a high intensity sexy metcon. A “HISM”.. has a nice ring to it, yes? Total time worked will be 20+ minutes, but the added rest after each round is there for you to push yourself, push the intensity of each round. Reps are low enough that you should be able to move through everything pretty quickly – unbroken wall balls and continuous movement on the box jumps and dballs.
I will add a scaling note that, since I want each round to be ‘fast’, if your 400m time is 2:30+, I suggest you do the alley route vs run the whole block.