“I want to see it, before I believe it.”

For time:

Run, 800 m

25 Thrusters, 95/65 lbs

25 Chest-to-bar Pull-ups

Run, 800 m

25 Overhead Squats, 95/65 lbs

25 Toes-to-bars

Run, 800 m

25 Front Squats, 95/65 lbs

25 Pull-ups

WORKOUT BRIEF
DESCRIPTION
This balanced workout includes cardio, weightlifting and gymnastics movements
This is a longer piece that will likely take between 18-25 minutes to complete

GYMNASTICS
Let’s choose variations or rep schemes for each movement that can be complete in under 2 minutes
Athlete who have no goals of competing can complete chin over bar pull-ups for chest to bars

WEIGHLTIFTING
Choose your barbell weight based off the most difficult movement, the overhead squat
The weight should be fairly light across the board
We should be able to complete the 25 reps in no more than 3 sets on all movements

RUN
See “modifications” for more options

MODIFICATIONS
800 METER RUN
1,000 Meter Row
2,000 Meter Bike Erg
800 Meter Ski Erg
50/35 Calorie Assault or Echo Bike
600 Meter Air Runner
60 Shuttle Runs [10 Meters]

THRUSTERS
25 Double Dumbbell Thrusters
40 Single Arm Dumbbell Thrusters (20 Each)
40 Dumbbell Goblet Thrusters

CHEST TO BAR PULL-UPS / PULL-UPS
Reduce Reps
Banded Pull-ups
Ring Rows
25 Inverted Bar Rows Video
50 Dumbbell Rows From Plank Position (25 Each Side)
50 Double Dumbbell Bent Over Rows
50 Single Dumbbell Bent Over Rows (25 Each Side)

OVERHEAD SQUATS
40 Single Dumbbell Overehead Squats (20 Each Side)

TOES TO BAR
Reduce Reps
Feet as High as Possible
Knees to Elbow/Chest/Waist
Lying Leg Raises

FRONT SQUATS
25 Double Dumbbell Front Squats
40 Single Arm Dumbbell Front Squats (20 Each)
40 Dumbbell Goblet Squats

STRATEGY
This workout is balanced between cardio, weightlifting, and gymnastics
See if you can pick 1-2 of these elements to push, while “recovering” on the other
This creates a tempo within the metcon based on what movements you are better with
Athletes who are strong on the barbell might push for unbroken squats with steady runs and manageable gymnastics
Strong runners might benefit from pushing the runs and chipping away at the weightlifting and gymnastics
Better bodyweight athletes might spread their effort between strong runs and big gymnastics, while chipping away at manageable sets on the barbell
Find the options that maximizes your abilities of where you currently are with these movements
Here are some options on how to get to 25 reps:
2 Sets: 15-10
3 Sets: 10-8-7
4 Sets: 8-7-5-5
5 Sets: 5-5-5-5-5