260417 METCON
(Time, Int, Sc)
Drew
For time:
Kraus
200-m run
30 pull-ups
30 hand-release push-ups
4 deadlifts
:30 rest
Scott
400-m run
25 pull-ups
25 hand-release push-ups
4 deadlifts
:30 rest
Good
600-m run
20 pull-ups
20 hand-release push-ups
4 deadlifts
:30 rest
Cully
800-m run
15 pull-ups
15 hand-release push-ups
4 deadlifts
:30 rest
Night Stalkers
269 box step-ups (20/20 in)
– 1.5 x bodyweight deadlifts.
– Perform the full workout with a 14/20-lb weight vest.
Scaled:
Kraus
200-m run
20 pull-ups
20 hand-release push-ups
4 deadlifts
:30 rest
Scott
400-m run
15 pull-ups
15 hand-release push-ups
4 deadlifts
:30 rest
Good
600-m run
10 pull-ups
10 hand-release push-ups
4 deadlifts
:30 rest
Cully
800-m run
5 pull-ups
5 hand-release push-ups
4 deadlifts
:30 rest
Night Stalkers
269 box step-ups (20/20 in)
– Bodyweight deadlifts.
– No weight vest.
Foundations:
Kraus
Run/walk 1:00 away from the gym and then back
20 jumping pull-ups
20 hand-release push-ups from knees
4 deadlifts
:30 rest
Scott
Run/walk 1:30 away from the gym and then back
15 jumping pull-ups
15 hand-release push-ups from knees
4 deadlifts
:30 rest
Good
Run/walk 2:00 away from the gym, then back
10 jumping pull-ups
10 hand-release push-ups from knees
4 deadlifts
:30 rest
Cully
Run/walk 2:30 away from the gym and then back
5 jumping pull-ups
5 hand-release push-ups from knees
4 deadlifts
:30 rest
Night Stalkers
150 box step-ups (12/12 in)
– Challenging but manageable deadlift load for 4 reps.
Intended Stimulus
-Sub 45:00.
| 1st | 45:50 Rx | Mari Fri, Apr 17, 2026 | | 2nd | 48:32 Rx | Emily S Fri, Apr 17, 2026 | | 3rd | 67:44 Rx | Cayla Fri, Apr 17, 2026 | | 1st | 27:37 Rx | Kim Fri, Apr 17, 2026 | | 2nd | 31:58 Rx | Willy Fri, Apr 17, 2026 | | 3rd | 41:38 Rx | Carson C Fri, Apr 17, 2026 |
| Kim | 27:37 Rx | Masters | | Willy | 31:58 Rx | | | Carson C | 41:38 Rx | | | Jeremy | 44:24 Rx | 30#, 325 DL | | Mari | 45:50 Rx | | | Justin U | 46:10 Rx | | | Mike | 46:15 Rx | Vest only, 315 deadlift | | Chad | 47:30 Rx | | | Emily S | 48:32 Rx | 20# vest, 190# DL | | Matthew | 48:40 Rx | | | Ezra | 51:09 Rx | Fat boy DL…360 | | Thomas B | 51:11 Rx | 245# DL | | Cayla | 67:44 Rx | With 14# vest, Rx reps, 245# DL | | Dale | 31:32 Int | Bike 500,1000.1500,2000; 170# dl | | Drew | 33:16 Int | | | Christine | 34:57 Int | | | Tom | 36:52 Int | | | Alex S | 38:34 Int | | | Deanna | 38:39 Int | Steps ups 10# | | Megan M | 40:14 Int | | | Jake D | 42:51 Int | | | Kayla | 42:53 Int | 14# step ups | | Sarah B | 43:40 Int | | | Lindsey C | 44:09 Int | | | Cooper T | 44:39 Int | 20# Vest | | Bob C | 45:51 Int | | | Dana F | 53:15 Int | | | Alex A | 55:00 Int | 27lb vest. Biked the 800 | | Thomas C | 59:23 Int | 20# vest, Rx reps | | Erika R | 62:45 Int | RX reps | | Elizabeth | 27:43 Sc | 200/300/400/500m run, pull ups!!🥳, HRPU, 150 step ups 12in, | | Caroline | 31:17 Sc | | | Madelyne | 31:29 Sc | 200/400/600/800 run | | Aniki | 31:29 Sc | | | Alice | 33:47 Sc | | | John W | 33:53 Sc | Scaled reps, row | | Candi | 35:00 Sc | | | Mindy | 35:00 Sc | | | Gabriela | 35:11 Sc | | | Alicia | 35:18 Sc | Rx runs, jump pull ups, knee hand release push ups, 115 deadlift, 150 20” step ups. Finished 269 step ups at 44:59. | | Denisha | 35:39 Sc | | | Adam | 36:00 Sc | Scaled Goblet Squats | | Susan | 36:47 Sc | | | Megan S | 36:52 Sc | Banded pull ups, 20in box | | David R | 37:28 Sc | | | Melinda | 38:30 Sc | 269 step ups | | Julie | 42:? Sc | | | Connie | 42:30 Sc | | | Carlie | 44:33 Sc | Scaledf except Knee HRPU. *wore weighted vest for Step Ups | | Taylor A | 47:23 Sc | Everything scaled except 100# DL, banded pu | | Emily Bo | 49:50 Sc | | | Madison B | 51:22 Sc | | | Katie E | 41:18 | MYOB😏 | | Deena | 44:16 | Rx reps for jumping Pull ups and HRPU;. Scaled run (200 400 400 200) body weight DL. ; 150 step ups | | Kori | 👍 Sc | 30:05 only had time for 75 step ups but did sc everything else |
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