CFO Class: MetCon

3 rounds for time of:

30 Push-ups
30 Pull-ups
10 Strict handstand push-ups
10 Bar muscle ups

Back quickly to a gymnastics focus. At first glance this looks like an “easier” version of Saturday. What we should expect however, is not an easier workout but a different stimulus. Rounds should go by quickly in this workout as opposed to saturday, making it difficult to hang on and push the pace. Athletes are encouraged to break often and early to not just make it to the end of this workout, but to push the pace in the end.


total distance: 5 km @ moderate to high intensity

2 rounds
750m @RPE 9/10
250m @RPE 5/10

500m @RPE 9/10
500m @RPE 5/10

1000m @RPE 9/10
Strength Endurance

5 x 15 Thrusters
2min rest
Shoulder Accessory

100 band lat pull dwns
100 band pull aparts
100 Ring rows