CrossFit Kova – CrossFit

Metcon (No Measure)

Strict Deficit HSPU

3 x max reps from 25kg/ 15kg plate

*Scale to no deficit, box pike or Seated DB Press

Pause Ring Dip

3 x 6-10 reps

*Pause 2 sec in bottom of each rep

*Scale to no pause, banded ring dip or pause push-up

3 rounds of:

20 Hollow Rocks

10 V-ups

Metcon (Calories)

Assault Bike

4 x 1 min for max cals

Rest 3 mins between each effort


Stretch Chest, Lats & Shoulders in band

2 rounds of:

Inchworm Walkout x 10m

Bear Crawl x 20m

Kipping Swing x 15 reps (ring or bar)

Single Arm DB Upright Row x 10 per arm

Single Arm DB Press x 10 per arm


– 2 part session starting with gymnastic strength and ending with some Assault Bike sprints

– Part A will run for approximately 20 minutes

– Complete all of the HSPU, then all of the ring dips, followed by the core work

– Part B is about bringing maximum intensity for a very short period of time

– Give each interval absolutely everything you have

– Score is your total cals accumulated across the intervals


See a coach if any scaling is necessary for today’s workout.

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