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Metcon

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Workout

Sunday

Warm-up

DYNAMIC WARM-UP
On an 6:00 clock:
:30 row
100-m jog
10 walking lunge steps for distance
3 elbow instep + hamstring stretch/side

immediately into…

1 set:
400-m run

ROWING TEST
3 sets:
:15 row (sprint pace)
– Rest :15

1 set for time:
500-m row

AIR SQUAT
1 set:
:20 air squat (slow pace)
– Rest :30-:40
:20 air squat (moderate pace)
– Rest :30-:40
:20 air squat (fast pace)
– Rest :30-:40
:20 air squat (fastest pace)

Workout

Metcon (Time)

RX & INTERMEDIATE

4 rounds for time:
400/500-m row
50 air squats
400-m run

Metcon (Time)

BEGINNER

4 rounds for time:
200/250-m row
25 air squats
200-m run

Stretch

2 sets:
:30 frog stretch
:30 couch stretch/leg

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