Nefarious Fitness and Performance – NF METCON
Warm-up
Warm-up (No Measure)
EMOM x 10 MINUTES* (:40 ON / :20 OFF)
MIN 1 – EZ Bike/Row → Mod Bike/Row
MIN 2 – KB Deadlifts → Russian KB Swings
MIN 3 – Inchworms → Inchworm-Ups**
MIN 4 – Bootstrap Squats → Pause Air Squats
MIN 5 – Ring Rows → Jumping Pull-Up
*After a full round (5:00), progress to the next movement as denoted by the arrows.
**Touch your toes and walk your hands out to a Plank Position. Then, jump your feet in and stand up (like you would for an Up-Down).
Strength
Metcon (Weight)
EMOM x 8 MINUTES
MIN 1 – 5×1+1/2 Back Squats (Athlete Choice, Moderate-Light)*
MIN 2 – 2 Kip Swings + 2 Kipping Pull-Ups + 2 Kip Swings
*Option to build every round.
(Score is Weight)
Workout
Metcon (AMRAP – Reps)
5 SETS (:30 ON / :30 OFF)
MOVT 1 – Up-Downs
MOVT 2 – Russian KB Swings (70/53)|(53/35)
MOVT 3 – Cal Bike or Row
MOVT 4 – Pull-Ups
1 SET = MOVT 1 to MOVT 4
-No Additional Rest b/t Sets-
(Score is Total Reps)
KG KB: (32/24)|(24/16)