Ronald Acuna Jr.

Ronald Acuna Jr.

New Ulm CrossFit – WOD


5 Cal Bike

10 Pause Cossack Squats

4 Cal Bike

6 Pause Push-Ups

3 Cal Bike

10 Scap Shrugs

2 Cal Bike

10 V-Ups


10 Low Lunge T Hip Opener (R/L)

10 Alt Scorpion (R/L)

15 Roll to split

10 Down Dog to Cobra


Metcon (Time)


Calorie Echo Bike

-Rest 1:1 between sets-
Target Time: sub 15-20 minutes (includes rest)

Time Cap: 30 minutes (includes rest)


How to pace: GRIND. This is a lot of calories on the echo bike, be prepared for it and stay tough!

How it should Feel: CARDIO. Consistency is key here. We are working on Engine


Don’t go out too hot! You will burn out. Use those arms and legs as equally as possible to help sustain power output the entire workout!


Strict Toes-To-Bar (3 x 6 Tempo)

3 rounds for Quality:

3 reps of 3 second tempo Strict Toes to Bar on way up

[1 count on the way down]

–Immediately into–

3 reps of 3 second tempo Strict Toes to Bar on way down

[1 count on the way up]

—rest 2 minutes between sets—

After resting a full 2 minutes:

Complete 3 max effort Kipping Toes to Bar in 20 seconds

–rest 40 seconds beteween sets —

*Scaled: Use tuck up for tempo work [complete the tuck up strict] or just get straight legs as high as possible on the tempo count.

Toes-To-Bar (3 max effort sets :20)

Rest :40 between each