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Wednesday, July 27, 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 SOD: 5 min

Warm-up together

1 min row or bike

5x push-up / down dog

30 sec couch str/leg

30 sec fig 4/leg

200m jog

-3 min WOD prep-

WOD

Every 12 Minutes x 3 Stations: (36 min total running clock)

[Station 1]: 1600m Run

[Station 2]: 2000m Row

[Station 3]: 5000m Bike

*Athlete chooses their own workout order

*Once complete, remaining time = rest

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