SSCMetcon – Sun, Jan 1
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
Get warm in partners
On a bike or ski-erg
Complete 4-5 x 1-min intervals.
Workout Prep
Prep for gymnastics movements
1. 3 x max handstand hold
2. 6 x jumping muscle-ups
3. 3 x strict or negative HSPUs
4. 3 x strict ring muscle-ups
5. 3 x strict HSPUs + 3-sec pause at the bottom
6. 3 x 1 muscle-up + 2 ring dips
7. 5 HSPUs
Prep for weightlifting movements
6 deadlifts
3 squat cleans
1 round
4 deadlifts
2 squat cleans
2 rounds
2 deadlifts
1 squat clean
3 rounds
1 deadlift
Level 1 (Time)
Partner ‘King Kong’
1 Deadlift (455/315lb)
2 Muscle-ups
3 Squat cleans (250/175lb)
4 Strict handstand push-ups
8 rounds
* Muscle ups and HSPU
performed in sync
* Split Weightlifting movements as needed
Level 2
King Kong (Time)
1 Deadlift (315/225 lb.)
2 Muscle-ups
3 Cleans (185/135 lb.)
4 Handstand Push-ups
8 rounds
* Muscle-ups and HSPUs
performed in sync
* Split weightlifting movements
as needed
Level 3 (Time)
Partner ‘King Kong’
4 deadlifts (155/105lb)
4 jumping muscle-ups
4 power cleans (115/755lb)
4 box pike HSPU
8 rounds
* Muscle-ups and HSPU
performed in sync
* Split weightlifting movements
as needed
Level 4 (Time)
Partner ‘King Kong’
4 deadlifts (135/95lb)
4 box jumping muscle-ups
4 power cleans (75/55lb)
4 barbell press
8 rounds
* Muscle-ups and press
performed in sync
* Split weightlifting movements
as needed