9/21/2020: NCMETCON BASELINE I

BASELINE WORKOUT "NCMETCON BASELINE I"

(Test Flight! Jan 2021 Launch)

I. ON A 10:00 RUNNING CLOCK...

Run 1 Mile

then in Remaining Time Max Meters on Rower (Score is Time + Note Meters Earned)

-Rest as Needed b/t Efforts*

-*Rest at Least 5:00 b/t Efforts

II. AMRAP x 15 MINUTES

5 Pull-ups or Bar Muscle-Ups

10 Hand Release Push-Ups

15 Air Squats (Score is Rounds + Reps)

SCALING *Reps, Loading, Volume*… Sets of 5 for the Muscle Up maybe be tough for some athletes. Scale back for athletes to complete in 1-2 sets. Athletes can also perform their best set of MU then finish the remaining reps with Pull-Ups. For athletes that are more deconditioned, the reps may start to add up over the 15 minutes. Scale the reps back to 4 Pull-Ups, 8 Push-ups, 12 Air Squats or 3-6-10 on a 10:00-12:00 clock.

*Movement Adjustments*... Run/Row -- Sub for 10:00 Bike or Row test for athletes. Pull-Ups -- Jumping Pull-Ups, Ring Rows, Jumping Muscle-Ups, Chest to Bar can all be used to scale athletes up or down. Push-Ups -- Knee HR Push-Ups, Banded Push-Ups, Box Push-Ups or DB Floor Press for athletes that cannot complete a full range Push-Up. Air Squats -- Squat to a box or ball, or sub for Lunges.