• Monday November 6, 2017

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d

    Metcon

    Metcon (Time)

    This is a continuous (non-stop) workout. Your rest is the easy pace interval. Each athlete picks their ‘easy pace’ which can be be a moderate intensity or a fast walk or anything in-between.

    Workout Focus:

    All your attention is the on the 100m sprints. This workout has a total of 9 of these 100m sprints. Focus on your form. Your intensity should not be 100% max effort. Back off on your intensity (97-98%) to retain your form

    200m run at easy pace

    100m sprint

    400m run at easy pace

    100m sprint

    600m run at easy pace

    100m sprint

    800m run at easy pace

    100m sprint

    1000m run at easy pace

    100m sprint

    800m run at easy pace

    100m sprint

    600m run at easy pace

    100m sprint

    400m run at easy pace

    100m sprint

    200m run at easy pace

    100m sprint

    Total: 5900m