Metabolic ConditioningThe 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.
5 rounds: 10 Alternating Heavy A$$ Medball Shoulders 150lbs/50lbs 10 Kettlebell Snatch R/L 24kg/12kg 500 Meter Row
Give this a try! 1/2 bodyweight goblet squat for 25 Reps Take half the weight of the goblet squat and perform dumbell bulgarian split squats for 10 reps per leg. Here's what my weight and reps looked like. 3 rounds 100 lb dumbell Goblet Squat 25 reps 50 lb dumbell bulgarian split squats 10 reps per leg
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
200 total calories max effort sprint :30 max effort sprint :30 break Total time includes break time
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
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...
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
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 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...