Warm-up Drills
I. Row 500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility
Impact/Focus: Rowing & Turkish Get-ups
5 Rounds of
Row Max Distance x 1:00
:30 Rest/Transition
1:30 to 2:00 x Turkish Get-ups ALT.L/R
(@ light/moderate weight)
Notes: Athlete’s will be provided guidance based on approaching the following interval training with a recovery emphasis versus the original intent at rx/scaled efforts.
Post total distance, total reps, and weight used to comments.
“A Tabata Mash-up”
Complete 8 Rounds of the following
:20 x Max Reps Deadlift (155/105lbs)
:10 x Rest
:20 x Max Reps Push-ups
:10 x Rest
Notes: Deadlift weight is just a general guideline, athlete’s will be briefed on selecting an appropriate ‘met-con’ weight.
Rx+ for the Push-ups may be subbed to Ring Push-ups.
Rep caps for those on a recovery day protocol will also be covered during the whiteboard brief.
What is metcon? Fun fact…
MetCon is short for metabolic conditioning (In other words; using energy pathways available to the human body through the engaging of exercise movements.)
Post total reps per movement to comments.
