Very intensive calistenic metcon double workout which will prepare You (not only) for Fitness Challenge. Please take care to set the right corect numbers of MAX according the strict form of each exercise.

1st Circle – Set the MAX1 – MAX6 as follow within next 12 minutes:

• 7 Calories on ROW or AirBike
• MAX1 = max reps of Pull Ups within 1 minute
• 7 Calories on ROW or AirBike
• MAX2 = max reps of BoxJumps within 1 minute
• 7 Calories on ROW or AirBike
• MAX3 = max reps of Dips within 1 minute
• 7 Calories on ROW or AirBike
• MAX4 = max reps of Lunges (weighted) within 1 minute
• 7 Calories on ROW or AirBike
• MAX5 = max reps of SitUps with Plate within 1 minute
• 7 Calories on ROW or AirBike
• MAX6 = max reps of Devils Press within 1 minute

2nd Circle

Every 3Min On 3 Min (3 minutes intervals) within 24 Minutes perform:

1. within 3 Minutes Perform Every 10 seconds MAX1/10 reps of Pull Ups
2. 20 Calories within 3 Minutes
3. within 3 Minutes Perform Every 10 seconds MAX2/10 reps of BoxJumps
4. 20 Calories within 3 Minutes
5. within 3 Minutes Perform Every 10 seconds MAX3/10 reps of Dips
6. 20 Calories within 3 Minutes
7. within 3 Minutes Perform Every 10 seconds MAX4/10 reps of Lunges (weighted)
8. 20 Calories within 3 Minutes
9. within 3 Minutes Perform Every 10 seconds MAX5/10 reps of SitUps with Plate
10. 20 Calories within 3 Minutes
11. within 3 Minutes Perform Every 10 seconds MAX6/10 reps of Devils Press
12. 20 Calories within 3 Minutes

Easy stretching and later a little bit walking or light running could speed up the muscle recovery 😉🤞

Enjoy