25 May 2022
CFA METCON (LEVEL 1)
Metcon (AMRAP – Reps)
3 full sets:
Tabata: situps
2:00 rest
Tabata: situps
2:00 rest
CFA METCON (LEVEL 2)
Metcon (AMRAP – Reps)
for total reps:
Tabata: weighted situps (25/15)
2:00 rest
Tabata: weighted situps (15/10)
2:00 rest
Tabata: situps (no weight)
CFA METCON (LEVEL 3)
Metcon (AMRAP – Reps)
for total reps:
Tabata: weighted GHD situps (20/14)
2:00 rest
Tabata: weighted GHD situps (14/10)
2:00 rest
Tabata: GHD situps (no weight)
if you arent used to high volume GHD situps, please dont attempt this.
Metcon
Metcon (AMRAP – Reps)
3 sets:
Run (RX+) or assault bike (RX) for 3:00
-rest 1:00-
Run (RX+) or assault bike (RX) for 3:00
-rest 1:00-
(goal is to maintain a moderate pace the entire workout)
score = total distance
(every 100m run equals 1 rep)
(every 1 cal bike = 1 rep)