Monday 06/26/2023
Steamboat Strength and Conditioning – SSCMetcon
Warmup
1 min bike
10 thoracic pushups
10 plank rocks
:30 sec bent knee hollow
10 dbl db deadlift
1 min ski
10 glute bridges
5 strict down worm up pushups
:30 sec quad hold
10 alt db renegade row
100m jog
10 ea bent knee side plank + hinge
3 strict hrpu
:20 sec forearm plank
10 dbl db snatch
3 manmakers
**pushup + row + row + ground to overhead
Mayhem Affiliate version of 2023 Semifinals Workout 1 (Time)
Mayhem Affiliate version of 2023 Semifinals Workout 1
3,000m Bike
100ft Hand-over-hand sled pull (180/135) (OR 10 Manmakers 2×50/35)
1,600m Run
100ft Hand-over-hand sled pull (180/135) (OR 10 Manmakers 2×50/35)
1,000m SkiErg
100ft Hand-over-hand sled pull (180/135) (OR 10 Manmakers 2×50/35)
Time cap: 30:00
Stimulus:
hoping everyone can get in a sled pull today – sleds are loaded with 180/135 on top of sled. You will do this standing – feet need to stay planted.