METCON 5/3/19
(Time, Rx+, Rx2, Rx3)
5 mins to: Row 600/500 m
5 mins to complete: 40 TTB
5 mins to: Bike 40/30 Calories
Score is total combined times!
Goal: Sub 6:30 for combined score!
*In large classes half can start on the bike, half on the row, both will do the TTB as their second movement.
Tip: This workout has a 1:2 or even 1:3 work/rest ratio. You are meant to SPRINT on each segment, especially the machines. Don't pace them! On the TTB, make sure not to go to failure. Do quick sets with short breaks.
Purpose: This workout allows us to work on our ability to not only sprint but recover between hard efforts. Being able to recover more quickly will help our overall fitness level increase!
Purple Rx+: 700/600 m Row, 50 TTB, 50/40 Bike Calories
Blue Rx: As written
Orange Rx2: Sub KTC
Yellow Rx3: Sub 400 m Row, lying TTB, 30/25 Calorie Bike
White MODWOD: Sub 300 m Row, Sit ups, 25/20 Calorie Bike
| 1st | 5:53 Rx | Alyssa C Fri, May 3, 2019 | | 2nd | 4:43 Rx2 | Katriel-Maria Fri, May 3, 2019 | | 3rd | 6:06 Rx2 | Laura E Fri, May 3, 2019 | | 1st | 4:36 Rx+ | Seth B Fri, May 3, 2019 | | 2nd | 4:04 Rx | Wesly Fri, May 3, 2019 | | 3rd | 4:57 Rx | Kolton Fri, May 3, 2019 |
| Vince | 6:52 Rx | | | Nick | 5:29 Rx2 | 2:10, 2:19, 1:00 | | Cammon | 7:30 Rx | | | Boots | 5:53 Rx | | | Laura E | 6:06 Rx2 | | | Julia Goldst | 6:29 | Sub GHD Sit Up for TTB, 1:47.3, 2:21, 2:21 | | Jeremy B | 4:34 Rx2 | (10 TTb, 30 KTC, 2:00), (2:06 row), (28 sec 40 cal bike) | | Jonathan A | 6:39 Rx2 | | | Saul | 9:03 Rx2 | | | Katheryn | 6:17 Rx2 | | | Katriel-Maria | 4:43 Rx2 | did 8 ttb and the rest ktc | | Seth B | 4:36 Rx+ | 2:07, 2:04, 24 secs | | Todd N | 5:29 Rx | 1:57 Row 2:30 TTB 1:12 Bike | | Alyssa C | 5:53 Rx | 1:49 row; 3:05 TTB; 59 sec bike | | JASON BEN | 4:49 Rx2 | | | Wesly | 4:04 Rx | 1:54 row, 1:51 TTB, :19 Sec bike | | Kolton | 4:57 Rx | feeling pukey | | Joshua T | 6:45 Rx2 | | | Elana | 8:02 Rx2 | | | John L | 7:31 Rx | |
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