Monday, August 6th

METCON: 3 Rounds For Time: 800 Meter Run 30 Wall Ball Shots (20/14)

30 Calorie Row

If unable to run, complete one of the following:

50/35 Calorie Assault Bike 1000/800 Meter Row

In this longer triplet, looking for athletes to choose a medicine ball that they are capable of holding on for 15+ repetitions unbroken when fresh. Within the workout today, athletes will find the right stimulus by completing each movement in 1-3 sets. If the weights were chosen correctly, rounds should take no more than 9-10 minutes each, making this a 30 minute workout at the maximum.

With a mile and a half of running, the runs most definitely matter today. A lot of time can be made up or lost depending on running speed. If athletes were to think about 60 repetitions of work following the runs, they would like slow their pace to accomplish the work inside. Rather than thinking 60, lets think about just 10 reps. If athletes know that they only have to do 10 reps for 6 sets, the pace on the run can be slightly more aggressive. 3 sets per movement is likely a sustainable option for athletes. 10-10-10, 12-10-8, or 15-10-5 are all alternatives. The first number athletes complete is less important than breaking it down into smaller, more manageable chunks.