3000 meter Row
3 mile Run
– Metcon: The goal of today’s work is to complete all intervals at a consistent 60-70% pace. This work is not intended to be brutally hard, but more so in the aerobic range of 130-150 BPM for the duration. The reasoning for longer bouts of work like this that it does NOT illicit big spikes in heart-rate and to improve cardiac output heart-rate needs to be 150BPM for a minimum of 30 minutes. Although we perform this style of work regularly it’s important to remind Athletes of the benefits such as improved ability to recover, better performance in CF Metcons because they’ll be able to pump blood more effectively, and most importantly living longer. Additionally, this work is vital for clients of ALL levels regardless of their training frequency, but for the folks that train more than 4x a week they should pay close attention to this work and performing it correctly. It is suggested to partner this work today instead of scaling in order to elicit the same intent as Rx.
Min 1: 15/12 Calorie Row
Min 2: 10 Plate Push-ups + 20 Jump Lunges
Min 3: 1min Max Distance Farmers Carry
Min 4: Rest
Metcon – Much like a typical EMOM we are looking for the athletes to push the pace for roughly 30-40s and then get the remainder of the minute to recover. However, with this EMOM I would like to see a little more of a push since the athletes will have a full minute of rest after each round. Because of that I’d like to see the work period time cap extended to 45s. Transitions need to be quick on minute two and the reps need to be unbroken. Make sure the athlete is scaling appropriately to do so.