01/05/21

BASELINE WORKOUT - Last completed on 9.21.20

"NCMETCON BASELINE I"

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*-

II. AMRAP x 15 MINUTES

5 Pull-ups or Bar Muscle-Ups

10 Hand Release Push-Ups

15 Air Squats

(Score is Rounds + Reps)

*Rest at Least 5:00 b/t Efforts

ADJUSTING

*Reps, Loading, Volume*…

Part I -- This is a mile test so athletes can complete the mile or make sure to record how far they got in those 10:00.

Part II -- Pull-Ups, Muscle Ups and Push-Ups today should be completed in 1-2 sets. Adjust Pull-Ups from 3-5 reps, adjust

BMU to 1-3 reps. Squats should be unbroken so they can be adjusted down to 10-12 reps.

*Movement Adjustments*...

Run/Row -- Athletes can sub for a 10:00 Bike or Row test today

Muscle Up / Pull-Ups -- A lot of options to adjust to today. Athletes have Jumping Pull-Ups or Jumping Muscle Ups. They

can sub for Ring Rows or Bent Over Rows. You can also suggest a Strict Pull-Up or C2B Pull-Ups

HR Push-Ups -- First adjust to Knee HR Push-Ups to keep the Hand Release stimulus. Athletes can also sub for Box

Push-Ups, Banded Push-Ups or DB Floor Press.

Squat -- Have athletes squat to a target. A Ball or Box can work here. They can also sub for Lunges