6/19/15 “St. Petersburg Canals”


Mobility: None. Work on your shoulders BEFORE class.

Skill Practice Warm Up: Spend 10 min working up to a challenging 3 rep bench press (70-85% of max). Plan on hitting about 5-7 total sets including the warm ups and including the 1-2 at the final challenging weight

Strength: None.

Metabolic Conditioning:  “St.Petersburg Canals” – For time.

Performance: 6 rounds, I*: 5 rounds, N: 5 rounds

10 ‘Heavy’ Russian KB Swings (A: 70lbs, I*: 53lbs, N: 35lbs)

10 Push Ups (Health: Ring Push Ups – NO Knee Push Ups)

10 Kipping Pull Ups (A: 10, I*: 5, N: 5 with a band)

30 double unders or 90 singles (both RX)

Row (A: 300m, I*: 250m, N: 200m)

1 Minute Rest

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

Scaling Guide: 15-22 Minutes

Coaching Tips: This is a great workout to try unbroken sets on the beginning rounds. As you get fatigued in the later rounds split up the sets as needed. Russian KB swings should go to eye height. Make sure your push ups have good form, elbows at your side and body in a plank, no ‘Cobra’ push ups, this isn’t yoga. If you struggle with push ups don’t have bad reps and form, use the rings and get full range of motion regardless of the angle of the rings.

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Compare to: New Workout!

Optional ‘Cash Out’: None

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