Do 7 rounds of:
- 5-5-5-5-5-3-3 x Bodyweight Benchpress
- Rest 15 seconds
- 5 x Reverse Rows
- Rest 30 seconds
Then AMRAP 14 minutes of the following (taken from Mercy Rule at Atomic CF):
- 2 x Bodyweight Deadlifts
4 x Burpees
6 x V-Ups (or Situps)
- 3 x Deadlifts
6 x Burpees
9 x V-Ups
- 4 x Deadlifts
8 x Burpees
12 x V-Ups
etc… (+1, +2, +3)
Results: For the AMRAP part finished 5 rounds plus 7 Deadlifts, 14 Burpees and 18 V-Ups(of 21). V-Ups were definitely the limiting factor in this workout. If you want a more Metcon type of workout just do basic situps. This would maintain a quicker pace and get your heartrate up higher. In this case my HR was max= 167/ ave = 146 … the graph shows how my heart rate dropped during the V-Ups and then picked up again during the burpees.
HR During Metcon