Interval 1 and 2
Metcon
Metcon (AMRAP – Reps)
Interval 1
With a timer running for 6 minutes you will start at 0:00 and every 2 minutes you will do
– 5 Sit-Ups
– 10 Air Squats
with the remainder of time before the 2:00 minute will do as many as possible
– Dumbbell Snatches.
At 2:00 you will do
– 5 Sit-Ups
– 10 Air Squats
with the remainder of time before the 4:00 minute will do as many as possible.
– Dumbbell Snatches.
At 4:00 you will do
– 5 Sit-Ups
– 10 Air Squats
with the remainder of time before the 6:00 minute will do as many as possible
– Dumbbell Snatches.
Score Total Dumbbell Snatches Reps
With a timer running for 6 minutes you will start at 0:00 and every 2 minutes you will do
– 5 Sit-Ups
– 10 Air Squats
with the remainder of time before the 2:00 minute will do as many as possible
– Dumbbell Snatches.
At 2:00 you will do
– 5 Sit-Ups
– 10 Air Squats
with the remainder of time before the 4:00 minute will do as many as possible.
– Dumbbell Snatches.
At 4:00 you will do
– 5 Sit-Ups
– 10 Air Squats
with the remainder of time before the 6:00 minute will do as many as possible
– Dumbbell Snatches.
Score Total Dumbbell Snatches Reps
3 Minute Rest
Metcon (AMRAP – Reps)
Interval 2
With a timer running for 6 minutes you will start at 9:00 and every 2 minutes you will do
– 5 Sit-Ups
– 10 Air Squats
with the remainder of time before the 11:00 minute will do as many as possible
– Double Unders.
At 11:00 you will do
– 5 Sit-Ups
– 10 Air Squats
with the remainder of time before the 13:00 minute will do as many as possible.
– Double Unders.
At 13:00 you will do
– 5 Sit-Ups
– 10 Air Squats
with the remainder of time before the15:00 minute will do as many as possible
– Double Unders.
Score total Double Under Reps
With a timer running for 6 minutes you will start at 9:00 and every 2 minutes you will do
– 5 Sit-Ups
– 10 Air Squats
with the remainder of time before the 11:00 minute will do as many as possible
– Double Unders.
At 11:00 you will do
– 5 Sit-Ups
– 10 Air Squats
with the remainder of time before the 13:00 minute will do as many as possible.
– Double Unders.
At 13:00 you will do
– 5 Sit-Ups
– 10 Air Squats
with the remainder of time before the15:00 minute will do as many as possible
– Double Unders.
Score total Double Under Reps