FIT4U (NCMETCON)
SAMPLE 1
SAMPLE 1
Warm-up
AMRAP x 8 MINUTES
1:00 Bike (EZ-Mod)
5 Inch Worms + Push-Up
10 Step Overs
15 Jumping Jacks
20 Shoulders Taps
5 Inch Worms + Push-Up
10 Step Overs
15 Jumping Jacks
20 Shoulders Taps
Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP x 25 MINUTES
25/20 Cal Bike
25 Hand Release Push-Ups
25 Box Jump Overs (24/20)
(Score is Rounds + Reps)
25/20 Cal Bike
25 Hand Release Push-Ups
25 Box Jump Overs (24/20)
(Score is Rounds + Reps)
Finisher
Metcon (No Measure)
2-3 SETS FOR QUALITY
10/10 Banded Anti-Rotation
10/10 Plate Around the World (Athlete Choice, Light)
-Rest As Needed b/t Sets-
10/10 Banded Anti-Rotation
10/10 Plate Around the World (Athlete Choice, Light)
-Rest As Needed b/t Sets-
FIT4U (NCMETCON)
SAMPLE 2
SAMPLE 2
Warm-up
On a 6:00 Running Clock…
20 Alt Groiners
18 Alt Plank Shoulder Taps
16 Alt Cossack Squats
14 Air Squats
12 Hollow Rocks
10 Jumping Squats
Bike in Remaining Time…
18 Alt Plank Shoulder Taps
16 Alt Cossack Squats
14 Air Squats
12 Hollow Rocks
10 Jumping Squats
Bike in Remaining Time…
Strength
Back Squat (5x3)
*Superset each Set with 10 Perfect Hollow Rocks
(Score is Weight)
(Score is Weight)
Workout
Metcon (Time)
FOR TIME*
20-15-10-15-20
Hang Power Clean (95/65)|(65/45)
Back Squat
*Perform 3 Up-Downs every time the barbell touches the ground. Athlete can rest barbell on shoulders in front or back but may not rest at the waist.
(Score is Time)
KG BB: (42.5/30)|(30/20)
20-15-10-15-20
Hang Power Clean (95/65)|(65/45)
Back Squat
*Perform 3 Up-Downs every time the barbell touches the ground. Athlete can rest barbell on shoulders in front or back but may not rest at the waist.
(Score is Time)
KG BB: (42.5/30)|(30/20)
Cool Down
FOR RECOVERY
5:00 Slam Ball Gut Smash
5:00 Slam Ball Gut Smash
LETSGO (NCGO)
SAMPLE PROGRAMMING
SAMPLE PROGRAMMING
Daily-5 Warm-Up
1:00 Cardio Choice
into...
AMRAP x 4 MINUTES
30 Single Unders
20 Shoulder Taps
10 Tuck-ups
(No Measure)
into...
AMRAP x 4 MINUTES
30 Single Unders
20 Shoulder Taps
10 Tuck-ups
(No Measure)
Bodyweight Pump
Metcon (AMRAP - Rounds and Reps)
AMRAP x 7 MINUTES
15 Glute Bridges
10 Tuck Jumps
15 Air Squats
(Score is Rounds + Reps)
15 Glute Bridges
10 Tuck Jumps
15 Air Squats
(Score is Rounds + Reps)
Full-Body Sweat Workout
Metcon (AMRAP - Rounds and Reps)
EMOM x 12 MINUTES
MIN 1 - :45 DB Step-ups
MIN 2 - :45 Hand Release Push-ups
MIN 3 - :45 Cardio Choice
-Rest 2:00-
AMRAP x 10 MINUTES
12 Reverse Lunges
12 Decline Push-ups*
12 Decline Plank Rotations
*Set-Up with Feet on a 2"-6".
(Score is Round + Reps)
MIN 1 - :45 DB Step-ups
MIN 2 - :45 Hand Release Push-ups
MIN 3 - :45 Cardio Choice
-Rest 2:00-
AMRAP x 10 MINUTES
12 Reverse Lunges
12 Decline Push-ups*
12 Decline Plank Rotations
*Set-Up with Feet on a 2"-6".
(Score is Round + Reps)
Finisher
Metcon (No Measure)
EMOM x 6 MINUTES
MIN 1 - 20 Glute Bridge-Ups
MIN 2 - 20 Russian Twists
MIN 1 - 20 Glute Bridge-Ups
MIN 2 - 20 Russian Twists
BODYBLAZE (NCBURN)
SAMPLE PROGRAMMING
SAMPLE PROGRAMMING
Workout
Metcon (AMRAP - Reps)
STATION 1
1 ROUND
3:00 STATIONS
50 Sit-ups
into...
AMRAP Cal Row
1 Minute Rest
STATION 2
1 ROUND
3:00 STATIONS
25 Up-Downs
into...
AMRAP DB Clean & Press
1 Minute Rest
STATION 3
1 ROUND
3:00 STATIONS
50 Sit-ups
into...
AMRAP Single Unders
1 Minute Rest
STATION 4
1 ROUND
3:00 STATIONS
25 Up-Downs
into...
AMRAP DB Alt. Lunges
1 ROUND
3:00 STATIONS
50 Sit-ups
into...
AMRAP Cal Row
1 Minute Rest
STATION 2
1 ROUND
3:00 STATIONS
25 Up-Downs
into...
AMRAP DB Clean & Press
1 Minute Rest
STATION 3
1 ROUND
3:00 STATIONS
50 Sit-ups
into...
AMRAP Single Unders
1 Minute Rest
STATION 4
1 ROUND
3:00 STATIONS
25 Up-Downs
into...
AMRAP DB Alt. Lunges