Metcon (AMRAP – Reps)

10 sets for reps:

:20 ring rows (body parallel to the ground)

:10 rest

:20 hand-release push-ups

:10 rest

:20 air squats

:10 rest

High rep workout that’s similar in stimulus to “Cindy.”

Today offers an opportunity for most athletes to go Rx’d.

Understand that reps will fall off as this one goes on; do not progressively scale.

Metcon (Distance)


On a 5:00 clock:

Handstand walk for total distance.


1) Today’s Metcon

2) Accessory I

3) Core Conditioning

Metcon (No Measure)


5 sets:

75-ft sled push (50/90 lb)

75-ft sled pull

:30 sandbag hold at the chest (100/150 lb)

– Rest 2:00 between sets.
In Accessory – I, the suggested weight is added to the sled. Add a rope to the sled to backpedal pull and keep it attached while you push.

Move as fast as possible on the sled push and pull.

Use the heaviest bag possible for the sandbag hold. Make sure you can hold for the entire :30 interval. This should be challenging.

Metcon (No Measure)


3 sets:

400-m run

5 left-arm DB Turkish get-up (50/35 lb)

5 right-arm DB Turkish get-up (50/35 lb)

– Rest 2:00 between sets.
Stimulus & Goals


2:30 or less on the runs.

2:00 or less on the Turkish get-ups.

Use a weight that allows you to perform all 5 reps unbroken before taking a break.


Don’t crush yourself on the run. The goal is to come back to the DB and move smoothly and efficiently through the Turkish get-ups. If you are exhausted and moving poorly, the get-ups will be much harder.

Remember to press up into the DB and look at it throughout the entire rep. Once your eyes come off the weight, the movement gets more difficult.