Metabolic Conditioning

The truth is, cardio and conditioning are not just about leanness, but about being in shape. Smart conditioning means more energy, more muscle mass, and the ability to do more work at a higher level of intensity. It’s the ability to kill a grueling set of 15 rep squats then feel completely fine a couple minutes later.
Flippin’ Rough
Flippin’ Rough

12 Tire Flips 24 Long Cycle  10 Tire Flips 20 Long Cycle 8 Tire Flips 16 Long Cycle 6 Tire Flips 12 Long Cycle 4 Tire Flips 8 Long Cycle 2 Tire Flips 4 Long Cycle At Republiq, Men use monster tire and women use the Escape Tyre Men 20kg, Women 8kg

Heart burn
Heart burn

200 total calories max effort sprint :30 max effort sprint :30 break Total time includes break time  

Running in quick sand
Running in quick sand

5 rounds: 500 Meter Woodway Run 5 Barbell Deadlifts (185 lbs Men, 95 lbs Women) 50 foot Bear Crawl Forward, 50 foot Bear Crawl Backward

This is gonna suck!
This is gonna suck!

Have fun with this one! Max effort 1000 m Row  Break equals the amount of time the row took. Max effort 750 m Row Break equals the amount of time the row took. Max effort 500 m Row Break equals the amount of time the row took. Max effort 250 m Row Break equals the amount of time the row took. Then, 5 Rounds of the following: 5...

Spins and Burpees OMG
Spins and Burpees OMG

500 m Row 10 x Burpees 50 Bulgarian Bag Spins 8 x Burpees 40 Bulgarian Bag Spins 6 Burpees 30 Bulgarian Bag Spins 4 Burpees  20 Bulgarian Bag Spins 2 Burpees 10 Bulgarian Bag Spins 500 m Row  

“Not so easy” Chipper
“Not so easy” Chipper

Reps of 12-10-8-6-8-10-12 Kettlebell Thrusters Racked Lunges Right and Left Staggered stance Rows Right and Left Burpees 2x Calories on Rower, Runner, Erg or Assault Bike  This one is challenging.  Men use 2x 16kg or 20kg Ladies use 2x 8kg or 12kg.  The calories are 2x the rep count!  

10 minute Ski Erg Torcher!
10 minute Ski Erg Torcher!

10 round Scorcher 250 meter Sprint on the Ski Erg5 Double Kettlebell Snatches As soon as you're done with the 250 m Sprint, start your minute. As soon as you're done with the 5th Snatch, you take the remainder of that minute for your break. After my 5th snatch, I consistently had about 40 seconds of break. During this time, you note...

Sled Chipper
Sled Chipper

50 Foot Sled Push 10 burpees 50 Foot Sled Push 9 Burpees   50 Foot Sled Push 1 Burpee