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Nefarious Fitness and Performance – NF METCON

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

:30 Bike*

20 Single Unders**

10 Alternating Step-ups Unweighted

5/5 Single DB Bent Over Rows

*Increase the pace of the bike every round.

**After the first round, option to advance to double unders

Skill

Metcon (No Measure)

2 SETS

10 Hollow Rocks

+

10 Superman Arch Rocks

+

10 Kip Swings

into …

2 SETS

15-20 Banded Lat Pull Downs

+

7-10 Strict Pull-Ups*

*Option for Banded Strict

(No Measure)

Workout

“YOU DA MOM” (Time)

FOR TIME

35/28 Cal Bike

30 Jumping Pull-Ups*

25 Sit-Ups

20 Single DB Alt. Box Step-Ups (50/35)|(35/20) (24/20)**

150 Double Unders

20 Single DB Alt. Box Step-Ups

25 Sit-Ups

30 Jumping Pull-Ups

35/28 Cal Bike

*Option for Gymnastics Kip or Strict

**Athlete can hold DB any way above the waist

(Score is Time)

KG DB: (22.5/15)|(15/10)

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

FOR TIME*

70/56 Cal Bike

60 Jumping Pull-Ups**

50 Sit-Ups

40 Single DB Alt. Box Step-Ups (50/35)|(35/20) (24/20)***

300 Double Unders

40 Single DB Alt. Box Step-Ups

50 Sit-Ups

60 Jumping Pull-Ups

70/56 Cal Bike

*P1 Works while P2 Rests. Split work as needed.

**Option for Gymnastics Kip or Strict

***Athlete can hold DB any way above the waist

(Score is Time)

KG DB: (22.5/15)|(15/10)