Sample MetConRx WOD 544 - 3/4/2022
A. For Time; At Sustained Effort
3-6-9-12-15-18-21-18-15-12-9-6-3 Calories;
Airbike
Row
Recommended Scaling Options:
Airbike;
RX: Sustained Effort - Target 15/12 Calories/1:00 Minute; Pace according to RPMs necessary to sustain 15/12 Calories in 1:00 minute in all work sets
Row;
RX: Sustained Effort - 18/15 Calories/1:00 Minute; Pace according to Split Time necessary to sustain 18/15 Calories in 1:00 minute in all work sets