Every 4 Minutes for 24 minutes
8 Overhead Squats
20 Sit Ups
1 Min Max Cals on Rower
Fitness: 10 Back Squats (115/75, use a rack)
Performance: 95/65
Open: 115/75
Coach’s Tip: Yesterday’s “Nate” was long, but it is a different type of long than what we will tackle today. It is not constant movement and leaves you with more muscle fatigue than a typical cardio burn. Today we REALLY feel the burn! In a more traditional Metcon, the order would be reversed — we’d start with row finish with squats then rest. Starting with OHS and Sit Ups and THEN we finish with an all out sprint on the rower. You should be fighting for every calorie. The squats and sit ups should take no more than 2 minutes. Then you are on the rower at 2 min and off at 3. That leaves you with a minute rest, so find a scale that allows you to work in that kind of time domain (or less!). Score = total cals.
Paul K making serious gainz…
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