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Metcon Workout 7

The document outlines a metcon workout consisting of multiple rounds of bodyweight exercises, kettlebell exercises including snatches, swings, and thrusters, and cardio including sprints, rowing, and running. The workout includes rounds of kettlebell snatches, pushups, and thrusters followed by sprints. Additional rounds incorporate kettlebell swings, double unders, rowing, and running. Further rounds include pullups, situps, squats, and other bodyweight and kettlebell exercises.

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Luca
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303 views2 pages

Metcon Workout 7

The document outlines a metcon workout consisting of multiple rounds of bodyweight exercises, kettlebell exercises including snatches, swings, and thrusters, and cardio including sprints, rowing, and running. The workout includes rounds of kettlebell snatches, pushups, and thrusters followed by sprints. Additional rounds incorporate kettlebell swings, double unders, rowing, and running. Further rounds include pullups, situps, squats, and other bodyweight and kettlebell exercises.

Uploaded by

Luca
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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Metcon 7

For time
Sprint 100m
21x Snatch, left arm (20/12)
10x Push-ups
21x Snatch, right arm (20/12)
15x Push-ups
21x Thruster, left arm (20/12)
20x Push-ups
21x Thruster, right arm (20/12)
Sprint 100m

6 rounds
12x KB snatch (24/16)
25x Double unders
Row 250m / Run 200mt

For time
100x Double KB swings (2x24/16)
On your way to 100 reps stop at top of each minute and do 5x double KB thrusters (same KBs)

3 rounds
Double unders 42-30-18x reps
KB swings (24/16) 21-15-9x reps

2 rounds
30x Pull-ups
50x KB swings (24/16)
75x Sit-ups
5x Handstand push-ups
30x Squats
25x KB snatch, right arm (16/12)
30x Push-ups
25x KB snatch, left arm
15x KB front squat (2x24/16)

3 rounds
5x Double KB snatch (24/16)
10x Thrusters (24/16)
20x Renegade rows (24/16)

3 rounds
20x KB sumo deadlift high pull (47.5/30)
40m KB farmer's walk (2x47.5/30)
25x KB swings (32/24)
Row 500mt / Run 400mt

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