Cardio

Metcon

For Time (25 min cap)

  • :45 max cal cardio
  • 5 med-ball Deadlifts (100lb/80lb)
  • 5 med-ball Squats
  • 10m Overhead Carry

Workout Ends When You Reach

  • 100/80 cal on Assault Bike / Ski Erg / Air Runner
  • or 125/100 cal on C2 Bike / Rower

Metcon

5 rounds of cardio intervals

  • 4 min of work
  • 2 min of rest

Assault bike or Ski Erg goal: 56/44 cal per round of work
C2 Bike or Rower goal: 68/56 cal per round of work

Metcon

Death By Cardio (EMOM 35 Rds 1:00 work : 15 second transition)

male: 12 – 13 – 14 – 15 – 16 cal
female: 10 – 11 – 12 – 13 – 14 cal

  • Air Runner
  • C2 Bike
  • C2 Rower
  • Rest
  • C2 Ski Erg
  • Assault Bike
  • Rest

Metcon

For Time (30 Min cap)

  • 800 m Run
  • 50 Air Squats
  • 100 / 80 Cal Assault Bike
  • 50 Air Squats
  • 800 m Run

Outside if the weather permits.

Metcon

23 min

Buy In:

  • 75 Power Snatches (75/55)

AMRAP

  • 1 Shuttle Run (25ft)
  • 5 Burpees

Metcon

Death By Cardio (EMOM 35 Rds 1:00 work : 15 second transition)

male: 11 – 12 – 13 – 14 – 15 cal
female: 9 – 10 – 11 – 12 – 13 cal

  • Air Runner
  • C2 Bike
  • C2 Rower
  • Rest
  • C2 Ski Erg
  • Burpee
  • Rest

Tags:

Metcon

30 Min

  • Spin Class – Cycling

Tags:

Metcon

30 Min

  • Spin Class – Cycling

Tags:

Metcon

30 Min

  • Spin Class – Cycling

Metcon

Cardio Sprints

Complete the number of calories in the alotted time on each machine in each round.

  • C2 Bike
  • Rower
  • Ski Erg

Round 1: 1 min work and 15 sec transition

  • Males: 24, 22
  • Females: 19, 18

2 minutes of rest

Round 2: 45 sec of work and 15 sec transition

  • males: 20, 18
  • females: 16, 14

2 minutes of rest

Round 3: 30 sec of work and 15 sec transition

  • males: 16, 14
  • feamles: 13, 11