METCON NINETEEN
25 calories
50 front squats
50 sit ups
25 calories
50 bar facing burpees
50 push press
25 calories
50 thrusters
50 toes to barbell
25 calories
50 box jump
50 power clean
Kit needed:
Rower / Bike / Ski
Barbell
Box / Step
Standards:
This is long and tough - don’t say you haven’t been warned!
Set up a barbell with a weight that you can manage 50 difficult reps. About 20 - 25kg. Work through the 25 calories - on any kit - at a steady pace, then work through the 2 exercises of 50 reps before getting back to more calories.
Tips:
Push hard on the 50s and go steady on the calories. You’ll need to break down the 50s into mentally and physically achievable blocks - think abouts 20/20/10 or even 10/10/10/10/10. Just keep you eye on getting through each round and the finish line will come…. eventually.
Scales:
Front squats can be regular back squats
Bar facing burpees can be regular burpees
Toes to barbell can be leg raises
Box jumps can be step ups
Power cleans can be a deadlift or deadlift/high pull
You can also scale the reps from 25/50/50 blocks to 15/30/30 blocks