MetConRx - Metabolic Conditioning

FOR SAMPLE PURPOSES ONLY The following workout is designed to showcase what a training day on the Cardio WOD program looks like. This is only 1 individual workout from the program - the other workouts shown on this Sample Week showcase training days from the other individual programs. All training found on the Cardio WOD program includes detailed instructions on how to perform the daily workout, how to apply progressive overload, and results tracking.

Instructions: • Accumulate as much distance (meters) as possible in each individual set of the AMRAP as listed • Target similar finishing scores to demonstrate repeatability and sustainability • Choose the RX/Alternative Movement option based on your ability or desired stimulus for the workout RX: 5 Sets; Each For Max Distance; At Sustained Effort; Rest 3:00 Minutes Between Sets 1:00 Minute: Airbike (Distance) 1:00 Minute: Row (Distance) 1:00 Minute: Run (Distance) Alternative Movement Option: Perform the following alternative workout if you would like to add additional variety to today's training 5 Sets; Each For Max Distance; At Sustained Effort; Rest 3:00 Minutes Between Sets 1:00 Minute: Airbike (Distance) 1:00 Minute: Row (Distance) 1:00 Minute: Sled Push; +180/90 lb (Distance - 15m = 20 Steps) Score the total distance accumulated in all 5 sets combined.

FOR SAMPLE PURPOSES ONLY The following workout is designed to showcase what a training day on the Cardio WOD program looks like. This is only 1 individual workout from the program - the other workouts shown on this Sample Week showcase training days from the other individual programs. All training found on the Cardio WOD program includes detailed instructions on how to perform the daily workout, how to apply progressive overload, and results tracking.

Instructions: • Complete the prescribed workload for each movement listed in the circuit "For Time" • Move at paces that will allow for consistent effort across all work sets • Choose the RX/Alternative Movement option based on your ability or desired stimulus for the workout RX: For Time; At Sustained Effort 100/80 Calories Airbike 1,000/800m Row 1,000m Run Alternative Movement Option: Perform the following alternative workout if you would like to add additional variety to today's training For Time; At Sustained Effort 100/80 Calories Airbike 1,000/800m Row 1,000/800m Ski Erg Score the time it takes to complete the Chipper.

FOR SAMPLE PURPOSES ONLY The following workout is designed to showcase what a training day on the CrossFit WOD program looks like. This is only 1 individual workout from the program - the other workouts shown on this Sample Week showcase training days from the other individual programs. All training found on the CrossFit WOD program includes detailed instructions on how to perform the daily workout, how to apply progressive overload, and results tracking.

Instructions: • Complete the prescribed workload for each movement listed in the circuit "For Time" • Use short efficient rest periods as needed to break up the larger work sets • Choose the RX/Scaled/Alternative Movement option based on your ability or desired stimulus for the workout RX: For Time; At Sustained Effort; 15:00 Minute Time Cap 150 Double Unders 30 Single Arm Alternating DB Hang Power Snatch/Side; 50/30 lb 50 Burpee Box Jump Over - Box Height: 24"/20" Scaled: For Time; At Sustained Effort; 15:00 Minute Time Cap 150 Single Unders 30 Single Arm Alternating DB Hang Power Snatch/Side; 35/20 lb 50 Burpee Box Jump Step Down - Box Height: 24"/20" Alternative Movement Option: Perform the following alternative workout if you would like to add additional variety to today's training For Time; At Sustained Effort; 15:00 Minute Time Cap 150 Double Unders 30 Single Arm Alternating DB Hang Power Snatch/Side; 50/30 lb 50 Handstand Push Up; Kipping or Strict Score the time it takes to complete the Chipper.

Instructions: • Complete as many repetitions as possible in 12:00 minutes • Choose the RX/RX+/Scaled option based on your ability or desired stimulus for the workout RX: 12:00 Minutes; AMRAP; At Sustained Effort 7 Toes to Bar 7 Deadlift; 225/135 lb 7/5 Calories Airbike RX+: 12:00 Minutes; AMRAP; At Sustained Effort 7 Toes to Bar 7 Deadlift; 275/155 lb 7/5 Calories Airbike Scaled: 12:00 Minutes; AMRAP; At Sustained Effort 7 Toes to Bar or V-Up 7 Deadlift; 185/95 lb 7/5 Calories Airbike Score the total number of repetitions completed in 12:00 minutes.

FOR SAMPLE PURPOSES ONLY The following workout is designed to showcase what a training day on the CrossFit WOD program looks like. This is only 1 individual workout from the program - the other workouts shown on this Sample Week showcase training days from the other individual programs. All training found on the CrossFit WOD program includes detailed instructions on how to perform the daily workout, how to apply progressive overload, and results tracking.

Instructions: • Complete 3 consecutive sets of the triplet listed "For Time" • Choose the RX/Scaled/Alternative Movement option based on your ability or desired stimulus for the workout RX: 3 Sets; For Time; At Sustained Effort; 18:00 Minute Time Cap 30 Thruster; 95/65 lb 30/24 Calorie Row 20 Burpee Box Jump Over - Box Height: 24"/20" Scaled: 3 Sets; For Time; At Sustained Effort; 18:00 Minute Time Cap 30 Thruster; 75/45 lb 30/24 Calorie Row 20 Burpee Box Jump Step Down - Box Height: 24"/20" Alternative Movement Option: Perform the following alternative workout if you would like to add additional variety to today's training 3 Sets; For Time; At Sustained Effort; 18:00 Minute Time Cap 30 Wall Ball; 20/14 lb 30/24 Calorie Row 20 Burpee Box Jump Over - Box Height: 24"/20" Score the time it takes to complete 3 consecutive sets of the triplet.

Instructions: • Complete 3 consecutive sets of the couplet listed "For Time" • Follow the rep count for the Deadlift and Toes to Bar as it descends each set • Choose the RX/RX+/Scaled option based on your ability or desired stimulus for the workout RX: For Time; At Sustained Effort; 9:00 Minute Time Cap 21-15-9 Reps; Deadlift; 225/135 lb Toes to Bar RX+: For Time; At Sustained Effort; 9:00 Minute Time Cap 21-15-9 Reps; Deadlift; 275/155 lb Toes to Bar Scaled: For Time; At Sustained Effort; 9:00 Minute Time Cap 21-15-9 Reps; Deadlift; 185/95 lb Toes to Bar Score the time it takes to complete the Chipper.

FOR SAMPLE PURPOSES ONLY The following workout is designed to showcase what a training day on the Metabolic Conditioning program looks like. This is only 1 individual workout from the program - the other workouts shown on this Sample Week showcase training days from the other individual programs. All training found on the Metabolic Conditioning program includes detailed instructions on how to perform the daily workout, how to apply progressive overload, and results tracking.

Instructions: • Complete the prescribed rep count for each movement every minute on the minute for 20:00 minutes (5 sets/exercise) • Use any remaining time in the 1:00 minute intervals as rest before starting the next set • Choose the RX/RX+/Scaled option based on your ability or desired stimulus for the workout • Pacing Instructions - Moderate Intensity/Long Duration RX: EMOM x 20:00 Minutes; At Sustained Effort Minute 1:00: 15 Dual DB Shoulder to Overhead; 50/30 lb per Hand Minute 2:00: 15 Toes to Bar Minute 3:00: 15 Box Jump Over - Box Height: 24"/20" Minute 4:00: 18/15 Calorie Row RX+: EMOM x 20:00 Minutes; At Sustained Effort Minute 1:00: 15 Dual DB Shoulder to Overhead; 70/50 lb per Hand Minute 2:00: 15 Toes to Bar Minute 3:00: 15 Box Jump Over - Box Height: 24"/20" Minute 4:00: 20/16 Calorie Row Scaled: EMOM x 20:00 Minutes; At Sustained Effort Minute 1:00: 15 Dual DB Shoulder to Overhead; 35/20 lb per Hand Minute 2:00: 10 Toes to Bar or V-Up Minute 3:00: 15 Box Jump Step Down - Box Height: 24"/20" Minute 4:00: 15/12 Calorie Row Score the total number of sets (rounds) completed successfully out of 20.

FOR SAMPLE PURPOSES ONLY The following workout is designed to showcase what a training day on the Metabolic Conditioning program looks like. This is only 1 individual workout from the program - the other workouts shown on this Sample Week showcase training days from the other individual programs. All training found on the Metabolic Conditioning program includes detailed instructions on how to perform the daily workout, how to apply progressive overload, and results tracking.

Instructions: • Accumulate as many Power Clean to Overhead repetitions as possible in each individual set of the 3:00 minute AMRAP • Choose the RX/RX+/Scaled option based on your ability or desired stimulus for the workout • Pacing Instructions - High Intensity/Short Duration RX: 3:00 Minutes; AMRAP x 5 Sets; At Sustained Effort; Rest 3:00 Minutes Between Sets 10/8 Calorie Row 10 GHD Sit Up/Sit Up 15m Dual DB Front Rack Walking Lunge (20 Steps); 50/30 lb per Hand AMRAP In Remaining Time: Power Clean to Overhead; 135/75 lb RX+: 3:00 Minutes; AMRAP x 5 Sets; At Sustained Effort; Rest 3:00 Minutes Between Sets 10/8 Calorie Row 10 GHD Sit Up/Sit Up 15m Dual DB Front Rack Walking Lunge (20 Steps); 50/30 lb per Hand AMRAP In Remaining Time: Power Clean to Overhead; 155/95 lb Scaled: 3:00 Minutes; AMRAP x 5 Sets; At Sustained Effort; Rest 3:00 Minutes Between Sets 10/8 Calorie Row 10 GHD Sit Up/Sit Up 15m Dual DB Front Rack Walking Lunge (20 Steps); 35/20 lb per Hand AMRAP In Remaining Time: Power Clean to Overhead; 95/65 lb Score the total number of Power Clean to Overhead repetitions completed in all 5 sets combined.