MetConRx - Mixed Modal Conditioning & Aerobic Capacity
MetConRx; 614 - 06/10/2022
A. EMOM x 40:00 Minutes; At Sustained Effort
Minute 1:00: 9 Pull Up
Minute 2:00: 50m Sandbag Carry or Dual KB Front Rack Carry
Minute 3:00: 60 Double Unders
Minute 4:00: 15 American KB Swing
Minute 5:00 30 Air Squat
Recommended Scaling Options:
Pull Up;
RX: Kipping or Strict
Scaled: Assisted Pull Up or Ring Row
Scaled Rep Count: 5-7 Reps
Sandbag Carry;
RX: As Heavy As Possible
Alternative Movement Option: Dual KB Front Rack Carry; 53/35 lb per Hand
Double Unders;
RX: 60 Reps
RX+: 75 Reps
Scaled Rep Count: 45 Reps
Scaled: Single Unders
American KB Swing;
RX: Light Effort - 53/35 lb
Scaled: Light Effort - 35/26 lb
Download the MetConRx 3 Workout Sample PDF for free or check out the full program here!