The Mobility
The Warm-Up
The Strength
- Building to a Mod/Heavy set of 6. Use this set as a guide for what you should use for weight in the Met-Con
- You may not have time for all of the Active Rest at the start, but make time for it during your last few sets so you are warmed up for the Met-Con
The Met-Con
A good gauge of what you should use for the Met-Con....Your heavy set of 6 should have been at least 20# over the weight you choose for the met-con.This is a 2 Part Met-Con. How hard you get after Part I will largely impact Part II.We want your Row to be hard! Going after your fastest Row time ever, and rowing like you have nothing to do following it. 110% max effort. Don't come out too hot though... this will most likely take you just shy of 4:00. Note your time (4:15 time cap) Part II will be an AMRAP with remaining time. You will notice as more time goes by, and you recover from the row, your pace will increase.
