The Foundry Union Station – Rx+ Accessory
A. CONDITIONING
Metcon (Time)
FOR TIME*
50-40-30-20-10
Cal Bike
Sit-up
*Perform 5 DB Manmakers After Each Movement @ (40/30) for 10 total per round. 50 Cals then 5 MM, 50 Situps then 5 MM, 40 Cals then 5MM and so on…
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
“You go, I go” partner, chipper style warm-up.
IN TEAMS OF 2…
100 Jumping Jacks
50 Air Squats
50 Sit Ups
50 Alternating Lunges
50 Up Downs
1,000m row (switching every 250m)
10 Minute Cap
Workout
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
C. STRENGTH / GYMNASTICS
Overhead Squat (1×3)
ON A 12:00 RUNNING CLOCK…
Work to Heavy 3-Rep OHS*
*Bar can come from rack.
Metcon (No Measure)
EMOM x 10 MINUTES
MIN 1 – 10 OHS (135/95)
MIN 2 – 50 Double Unders
*This is meant to be manageable in each minute at a moderate load and moderate pace.