251202 Tuesday

Osama Kamaluddin
Dec 1, 2025
1 min read

Updated: Dec 2, 2025

Metcon

In teams of 2

5 rounds for time

200m synchro run

8 burpees

4 RMU/BMU

1 min rest

4 rounds for time

10 alt devil press

20 air squats

1 min rest

3 rounds for time

200m synchro run

20 alt pistols (sc DB goblet reverse lunges)

10 bench press 80/55

1 min rest

2 rounds for time

30 alt DB hang snatch

30 DB OH lunges

1 min rest

For time

400m synchro run

40m HSW

8 legless rope climbs

1 DB 22.5/15

Recent Posts

See All

260415 Wednesday

Weightlifting 1 power snatch + 1 hang squat snatch + 1 squat snatch Build to max Metcon 4 rounds (15 min cap) 400m run 20 air squats 15 pullups (RX+ C2B) 15 HSPUs (sc pushups)

260414 Tuesday

Strength Deadlifts build to heavy 6 3 sets 6 reps at 80% Metcon 3 min AMRAP 10 deadlifts 100/70 (50% of 1RM) 20 DUs 2 mins rest 3 min AMRAP 10 toes to bar 10 STOH 50/35 2 mins rest 3 min AMRAP 10 alt

260413 Monday

Strength Back squats build to 3RM 6 sets 1 rep at 100% Metcon 15 min am rap 10m HSW or 3 wall walks 12 alt DB snatches 22.5/15 15 box jump overs

Comments