SSCMetcon – Wed, Dec 7
Steamboat Strength and Conditioning – SSCMetcon
Warm Up
1 set:
10 leg swings/leg
10 bodyweight good mornings
10 walking reverse lunges
:30 narrow stance air squats (keep heels down)
1 set:
10 lateral leg swings/leg
10 ea single leg bodyweight deadlift
:30 alternating standing figure four stretch
:30 air squats
1 set:
5 inchworms + 3 thoracicpush-ups
10 alternating cossack squats
:30 jumping lunges
:15 sec ea ballerina squats
Row specific warmup:
10 strokes straight arm row
10 strokes straight leg row
10 strokes pause rowing
Metcon (Time)
Every 3:00 for 6 sets:
500/400-m row
Stimulus:
All rows in 2:15 or faster.
At least :45 of rest for the first three sets.
2 option for how to attack this workout:
**Build top end speed: Alternate one “sprint” round with one “slow” round.
**Build endurance: Aim to be consistent across all 6 sets possibly evengettingslightly faster each set.
Score is the total time rowed across all sets, so track the time for each row.
Accessory
Beginner: kipping ring row w/turnover or strict mu transition on low rings
Intermediate: 1-5 muscle-ups.
Advanced: 5 unbroken or 1-5 strict muscle-ups
Every 2:00 x 4 sets:
1-5 muscle-ups
– On the 4th set, perform AMRAP until failure.