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Wednesday, May 11, 2022

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Metabolic Conditioning

*The intent of metabolic conditioning workouts is to improve aerobic capacity and muscle stamina during longer duration workouts ranging from 15-30 minutes. *

• Utilize ZenPlanner to sign up for classes.

• Continue to wipe down all equipment touched.

• Please continue to bring your own water.

Review Warm-up and WOD: 5 min

Warm-up & WOD primer: 4x

200m Bike

5 kipping swings (each round get feet higher and higher)

5 BB sumo dead high pulls (by 4th round get to WOD wt)

-3 min final prep-

WOD

10 Rounds for time of:

500/400m Bike

10 Toes to Bar

10 Sumo dead high pulls (75/55) (50+ 55/35)

Time Cap: 30 Minutes

*If not enough Bikes, sub Rowing or Ski Erg or change WOD order and share a Bike

*Adjust movement and/or reps to ensure you complete the 10 rounds in the allotted time.

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