Undisputed SC – Eagan – Fitness


Today is more of a conditioning day… as we get further into October, you’ll notice the strength portion of workouts getting longer and the metcons becoming shorter. However, there will be times where we have longer metcons to just maintain the aerobic base.

00:00 – 03:00 | WOD Talk

03:00 – 13:00 | General Warm Up for Metcons

13:00 – 60:00 | Set Up for Metcons; start on different metcons if needed

Interval Training

Each workout is using a 5 minute clock. There will be a 4 minute rest interval between workouts. If needed, stagger the start position. During the rest period is when you can setup the next workout if we need to watch for space.

1: Metcon (AMRAP – Reps)

Against a 5 minute clock, complete

600m Run (scale with 750m row)

Max Reps Push Ups

*score is MR on Push Ups

2: Metcon (AMRAP – Rounds and Reps)

5 Minute AMRAP

10 Box Jumps (or 16 step ups scaled)

10 Pull Ups

3: Metcon (AMRAP – Rounds and Reps)

5 Minute AMRAP of

7 Burpees

7 Thrusters 95/65


7 Burpees

7 Clean & Jerks 135/95

Metcon (AMRAP – Rounds and Reps)

5 Minute AMRAP

30 Double Unders (60 if scaled)

10 Toes to Bar (or laying leg raises if scaled)