• Teaching Transient & Class Overview
“Redrum” is a managed, repeatable cardio check that challenges athletes to maintain highly effective pacing whereas sustaining overhead stability and composure. Every 3:00 window builds self-discipline by constant machine output and easy transitions. The kettlebell swing and carry tax shoulder endurance and posture, whereas the ski and bike drive the guts price. Coaches ought to emphasize pacing over sprinting — each spherical ought to look almost an identical. Cue athletes to remain composed on the machines and braced on the carries: ribs down, glutes on, and regular respiratory.
Metcon: “Redrum”
Each 3:00 x 10 Units
9/7 Cal Ski Erg
9 American Kettlebell Swings
9/7 Cal Echo Bike
50/50ft (15/15m) Single Arm Overhead Carry
Kettlebell: 53/35lb, 24/16kg
Equipment:
Midline & Posterior Chain
For High quality
3-4 Units
150ft (45m) Sandbag Carry, For Load
:45 Weighted Forearm Plank
