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.
