Warm-up
50 Double-unders
25 Burpees
50 Double-unders
(scale to x2 single-unders as needed)
MetCon
RX
7 Rounds For Max Reps
1min. Calorie Row
30sec. Rest
1min. Burpees to 6" target
30sec. Rest
SCALED/LITE
5 Rounds For Max Reps
1min. Calorie Row
30sec. Rest
1min. Burpees
30sec. Rest
Cool Down
Couch Stretch, 3min./side
Strength/Skill
Make up a lift you missed earlier in the week
A. Clean & Jerk 10x1 @80-100%+
B. Squat Snatch 7×2 @80-90%
C. Back Squat 1x1 @95%, 5×3 @90%
-OR-
Spend 20min. working on a weakness
Examples: double-unders, kipping, handstands.
Competitors (Active Rest Day)
1. Specific Mobility Session
(spend 15-20 minutes moving through areas that are generally tight or bothering you)
2. The Flush
(walk, slow jog, row, bike, etc and settle in for at least 40 minutes)
3. 40+ Minute ROMWOD
https://romwod.com/