What clients need to know:
– Metcon
: Long conditioning piece with bits of local fatigue training and aerobic power. Find a pace that you can sustain for the duration – expect this to take 20+ minutes.
– What coaches need to know:
 Aerobic Power/Local Endurance – Goal: 70% effort for the duration and breaking sets before people have to. This workout will challenge people’s ability to breath/pace with more strategy than just a typical Cardiac Output piece. Aerobic power is the ability of the muscles to use oxygen received from the heart and lungs to produce energy. As we build our clients’ VO2 max sustaining higher levels of aerobic power without going anaerobic across longer conditioning pieces will be possible, but the crux of this work is having an efficient aerobic system in place which we use lower-effort measures like Cardiac Output to effective develop the vascular network.

B) WARM UP (3:00 – 15:00)

Pose Running Drills
10 DB Renegade Rows
10 Abmat Sit-ups
10 Push-ups
10 Air Squats
200 Meter Run

C) CONDITIONING (20:00 – 55:00)

For time:

5 Sled Push, down & back
100 DB Renegade Rows (Light) (total reps)
1000/800 Meter Row
100 Push-ups (or Box Push-ups)
5 Sled Push, down & back
100 Air Squats
1000/800 Meter Row
100 Abmat Sit-ups
*30:00 Time Cap

L1: (50 Reps per movement) (Scale Running distance if needed)
Alternate Option:
Row 500m, 750m, 1k, 1500m
*Light Renegade Rows Today – people need to keep these more strict – less rotation.

D) EXTRA CREDIT (55:00 – 60:00)

DB Biceps Curls 21s: 3 x 21. Rest 60s.
Global Foam Roll Calves x 60s each side.