Metcon 🔥
by Pirates Program
MIDLINE KILLER :
30-20-10 reps for Time:
GHD sit-ups
OHS 50/35kg
Deadlifts 100/70kg
Time Cap: 12’
⚠️ workout adaptation:
Int: 40/30 , 90/60kg
Sc: 35/25 , 80/50kg
▪️Orientation : muscle overload
▫️Time domain: Short
▪️Pace: sustainable
