Bell House Fitness – Home Gym

Metcon (Time)


For Time:

200 Double Unders

(Partner hangs from pull-up bar)

400m Run (200m Relays)

100 Knees-to-Elbow

(Partner holds a plank on elbows)

800m Run (200m Relays)

200m Double Dumbbell Lunge (50/35)

(Partners lunge together. Each partner lunges with one dumbbell)

1200m Run (200m Relays)

For the Standing Bike, athletes cannot do more than 15 cals at a time

Score = Time it takes to complete the workout

30:00 Time Cap


100 DU

200m Run

50 Sit-ups

400m Run

200m DB Walking Lunge

600m Run


Individual Version:

100 Line Hops

200m Run

50 Sit-ups

400m Run

200m Walking Lunge

600m Run

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