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25/3/23 Saturday Workout of the Day

Updated: Mar 25, 2023

Warm-Up

Every 4:00 for 12:00

1:00 Row


METCON (30min CAP)

3 Person Team Waterfall

"Supernova"

2 Rounds for Time

30/24 Cal Row

100m KB Farmers Carry 32/24kg

30 Dumbbell Bench Press 22.5/16kg

30/24 Strict Pull-Ups

30 Hand Release Push-Ups


Each athlete will go through 2 rounds of the workout with the 1st athlete jumping onto the rower while the other two rest. Once the first athlete is off the rower, they will move to the farmers carry, while athlete 2 jumps on the rower, athlete 3 will jump on the rower once athlete 2 is off the rower and athlete 2 will move onto the farmers carry only if athlete 1 is off the farmers carry. The workout will proceed like this until all 3 athletes have completed 2 rounds of the workout.


Recovery

1:00/1:00 Couch Stretch

1:00 Childs Pose


Optional Accessories

3 Rounds

Max Supine Grip Chin-Over Bar Hold

R: 30sec

Max Unbroken Barbell Rows 45/30

R: 30sec

Max Unbroken Dual DB Hammer Curls 15/10

R: 60sec

1sec = 1 Rep

*goal: 20-30sec Hold + 12-18 Bent Rows + 10-15 Hammer Curls


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