Every 6 minutes can you keep the pace

Metcon

A really tough workout to keep the pace and make the next round with enough in the tank to repeat the pace.

Reminders:
  • Keep the transitions quick throughout as you don't time to rest between exercises.
  • Try and keep a good pace on all machines and the run.
  • Make sure you pick the correct rep's on the gymnastics movements.
  • Aim is to hit 4 min per round.
  • The quicker you get the set done the more rest you have!
Exercise Guide

WARM UP

EMOM 5

1-5 strict pull ups + burpee with no jump for the rest of the minute @ slow warm up pace

3 min rest to set up for main session

EVERY 6 MIN START A NEW BLOCK x2 ROUNDS OF THE FULL 3 BLOCKS

A)

15/12 cal assault bike

5-10 HSPU

2 sandbag cleans @70/60/50/40kg

200m Run

2 sandbag cleans

5-10 HSPU

B)

15/12 cal ski

5-10 TTB

8 single arm DB snatch @22.5/15kg

200m Run

8 single arm DB snatch @22.5/15kg

5-10 TTB

C)

18/14 cal Row

5-10 Butterfly or kipping pull up's

12 wallballs @9/6kg

200m run

12 wallballs @9/6

5-10 Butterfly or kipping pull up's

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