Tip of the Day: Pace your met-cons. Don’t exert max effort in the first few minutes of a met-con, you will set yourself up to hit a wall very quickly. Instead, take a few extra minutes to plan the workout and exactly how long each portion should take you or how many reps you will perform in a certain minute. Consistency is key, only go as fast as you can without stopping and maintain the same number of reps or pace throughout the workout.
“Fight Gone Bad”
3 rounds of…
Sumo Deadlift High Pull (75/55)
Box Jump (20)
Push Press (75/55)
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athletes must move to the next station immediately. One point is given for each rep, except on the rower where each calorie is one point.