4/2/15 “The Shed”


Mobility: Shoulder Mobility.

Skill Practice Warm Up: None.

Strength Workout: None.

Metabolic Conditioning Workout: “The Shed”

For time.

Rope Climbs (A*: 3, I: 2, N: 6 rope lay downs)

600m Row

30 Overhead Squat (A: 95lbs, I*: 53lbs, N: 33lbs)

600m run

30′ right arm, 30′ left arm dumbbell overhead walking lunge (A: 45lb, I*: 30lb, N: 15lbs)

16 Handstand Push Up (Athletic*: 2 abmats, Health: decline push ups with toes on box)

30 Box Jump (A: 24”, I*: 20”, N: 12”)

60 Kettlebell Swings (A: 35lbs, I*: 26lbs, N: 18lb kb)

Scaling Guide: 25 minute cutoff, it would be wise to scale it so that you plan on finishing around 18-22 minutes. Scale up option – 5 rope climbs, 1000m row, 26 HSPU (ladies do 16 head to floor), 50 box jumps, 53lb kb swing. . . same time limit.

Coaching Tips: Don’t go too hard on the row if those overhead squats look daunting. Go ahead and run hard since the lunges are not too technical (and you will catch your wind on the lunges and HSPU). Be careful with the kb swings, 60 is no joke! Break them up into smaller sets and be sure to keep that chest up!

*Women’s “As Prescribed” weights and reps (Rx)

Log your results online by clicking here.

Compare To: 14 – 4 – 16

Optional ‘Cash Out’: None


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