08/13/2021

BASELINE WORKOUT - Last Competed on 9.23.20

"NCMETCON BASELINE II"

I. ON A 20:00 RUNNING CLOCK...

*Back Squat

1x3 @ 70%*

1x3 @ 80%

1x3 @ 90%

*Based off of 90% of Heavy 1-Rep

**Add 5-10lb to the working weight today.

Week 6 of 9

-Rest as Needed b/t Efforts*-

II. AMRAP x 3 MINUTES

Max Burpees

-Rest 3:00-

AMRAP x 3 MINUTES

Max Cal Bike

*Rest at Least 5:00 b/t Efforts

ADJUSTING

*Reps, Loading, Volume*…

Back Squat -- For our newer or more deconditioned athletes, we can give them more structure by giving them a prescribed

number of sets and reps to work off of, rather than having them work up to a 3RM.

Burpees & Cal Bike-- We want our athletes to be able to work at a high intensity for 3 min. This means we can adjust the

movement if needed to allow athletes to move for the entire 3 minute interval for each movement. For newer or more

deconditioned athletes, their “high intensity” will probably look different than your veteran athletes- make sure to monitor

these athletes to make sure they’re not biting off more than they can chew.

*Movement Adjustments*...

Back Squat -- We can sub a Box Squat for any athlete that cannot go below parallel, or we can utilize DBs or a KB if an

athlete cannot use a barbell today.

Burpees -- We can sub Up-Downs to maintain a similar movement pattern, or we can sub Mountain Climbers if an athlete

cannot jump in and out.

Bike -- We can sub a 3 min max distance Run, or we can sub Cal Row for any athletes that cannot use the Bike today.