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Metcon

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Workout

Sunday

READY

1.) 2 Rounds (0:00-12:00)
- 1:00 Machine of Choice (Bike/Ski/Row)
- 6E Tall Kneeling Shoulder CARs (https://www.youtube.com/watch?v=L0ZbCjWo6js)
- 6E Quadruped Hip CARs (Both Directions Each Side) (https://www.youtube.com/watch?v=3HcqUibHeDY)
- 8 Prone Snow Angels (https://www.youtube.com/watch?v=gT4A4DyDEgw)
- 8E Super Lunge Rotations

* With remaining time, brief BURN and allow athletes to prepare their stations to start.

E.S.D.

Metcon (Calories)

2.) BURN
4 - 3 - 2 - 1 Minutes on the following Machines (12:00-42:00)
- Calorie Row
- Calorie Bike
- Calorie Ski

* See workout notes below.

* Move immediately into adaptation.

ADAPTATION

3.) (42:00-45:00)
Minute 1: Core 4 Series (R)
Minute 2: Core 4 Series (L)
Minute 3: :45 Updog/Downdog Transitions

WORKOUT NOTES

E.S.D. Notes:
Athletes will perform a 4:00 Row before moving to the bike for 4:00, then the ski erg for 4:00. They will then go through each machine for 3:00, then 2:00, then finally 1:00. Have athletes start at different stations if there is a big class. Encourage athletes to move at Zone-2 HR Pace or a pace they can hold a conversation slightly. They should not be hyperventilating. This should be viewed as a recovery session.

Want to see some of these movements in action? Check out our .