260409 METCON (Time, Int, Sc) 27-21-15-9 reps for time: Hang power cleans (65/95 lb) Toes-to-bars Scaled: 27-21-15-9 Hang power cleans (45/65 lb) 21-15-9-9 Toes-to-bars Foundations: 21-15-9 reps for time: Hang power cleans (35/45 lb) Hanging leg raises Masters: 27-21-15-9 Hang power cleans (55/75 lb) 21-15-9-9 Toes-to-bars Intended Stimulus - 8:00-12:00. - Quick workout that will challenge grip and cycling stamina. - Aligns with focus as athletes build grip stamina. - Light hang power cleans; sets of 7+ throughout. - Toes-to-bars in sets of 5+ throughout.
| 1st | 6:37 Rx | Emily S Thu, Apr 9, 2026 | | 2nd | 13:49 Rx | Megan M Thu, Apr 9, 2026 | | 3rd | 8:31 Int | Deanna Thu, Apr 9, 2026 | | 1st | 6:11 Rx | Willy Thu, Apr 9, 2026 | | 2nd | 9:15 Rx | Mike Thu, Apr 9, 2026 | | 3rd | 9:38 Rx | Thomas C Thu, Apr 9, 2026 |
| Willy | 6:11 Rx | | | Emily S | 6:37 Rx | | | Mike | 9:15 Rx | | | Thomas C | 9:38 Rx | | | Matthew | 9:57 Rx | | | Caleb No | 10:49 Rx | | | Alex A | 10:55 Rx | | | Tom | 11:32 Rx | | | Gavin | 12:36 Rx | | | Megan M | 13:49 Rx | | | Adam | 15:52 Rx | 120cal bike 200/160/120/80/40 su every 3 mins | | Deanna | 8:31 Int | 🥳🥳 | | Justin U | 10:40 Int | RX Reps 75# | | Scott P | 10:56 Int | | | Drew | 11:50 Int | Rx weight | | Cecy | 6:24 Sc | Rx reps, 45#, sit-ups | | Grace | 6:43 Sc | 45# | | Denisha | 6:54 Sc | 45# | | Carson C | 7:20 Sc | 95#, Rx reps, toes to chest | | Lyndsie | 7:54 Sc | 45#, scaled reps, hanging knee raises | | Madelyne | 8:24 Sc | 45#, lying leg raises, rx reps | | Cooper T | 9:11 Sc | 95#, Rx reps, knee raises | | Rylie | 9:13 Sc | 65#, Rx reps, toes to hips | | Chase B | 9:31 Sc | 75#, leg raises, scaled reps | | Jen | 10:10 Sc | Scaled reps | | Deena | 10:31 Sc | Rx weight/ reps for HPC. Scaled reps on kipping knees to armpits | | Sam | 10:46 Sc | 95#, rx reps, knee/leg raises | | Alex D | 10:52 Sc | 65#, Rx reps | | Breanna | 11:05 Sc | 65#, rx reps | | Mariah | 11:06 Sc | 45#, scaled reps, lying leg raises | | Madison B | 11;40 Sc | | | Veronica | 13:21 Sc | 65#, rx reps, legs to chest 🥳🥳 |
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