IXED MODAL

M
CONDITIONING &
AEROBIC CAPACITY
CHALLENGE YOUR MUSCLE ENDURANCE AND OVERALL
CAPACITY WITH DAILY CONDITIONING AND CYCLICAL
PROGRESSIONS. EACH DAY FOCUSES ON BUILDING YOUR
OVERALL CAPACITY IN A MIXED MODAL ENVIRONMENT WHILE
INCLUDING A VARIETY OF INTENSITIES. BE READY TO
BREATHE HEAVY AND PUSH YOUR CAPACITY TO NEW LIMITS
ON METCONRX!

DAILY MIXED MODAL CONDITIONING & CYCLICAL PROGRESSIONS

CONDITIONING DESIGNED TO HELP YOU PROGRESS THROUGH VARYING
INTENSITIES & VARYING LOADS FOR WEIGHTED MOVEMENTS
BUILD AEROBIC CAPACITY AND MUSCULAR ENDURANCE
5 TRAINING DAYS/WEEK + 2 REST DAYS
45-60 MINUTE TRAINING SESSIONS
FUNCTIONAL FITNESS EQUIPMENT REQUIRED -
BARBELL/DUMBBELLS/KETTLEBELLS/PULL UP BAR/AIRBIKE/ROWER/JUMP ROPE

METCONRx | TRAINRXFIT.COM
 SAMPLE 1| METCONRx

OPTIONAL WARM UP:

3 SETS; FOR QUALITY; REST AS NEEDED BETWEEN SETS
15M DUAL KB HAMSTRING MARCH; LIGHT LOADS
15M DUAL KB FRONT RACK CARRY; LIGHT LOADS
7 HAND RELEASE PUSH UP
35 DOUBLE UNDERS

METABOLIC CONDITIONING:
EMOM X 42:00 MINUTES; AT SUSTAINED EFFORT
MINUTE 1:00: 12/9 CALORIES AIRBIKE
MINUTE 2:00: 15 BURPEE
MINUTE 3:00: 15 THRUSTER; 95/65 LB
MINUTE 4:00: 60 DOUBLE UNDERS
MINUTE 5:00: 15 BOX JUMP STEP DOWN
MINUTE 6:00: REST

SCALED REP COUNTS:

AIRBIKE - 9/7 CALORIES

BURPEE - 9 REPS

THRUSTER - 9 REPS

DOUBLE UNDERS - 45 REPS/SINGLE UNDERS

BOX JUMP STEP DOWN - 9 REPS

 SAMPLE 2| METCONRx

OPTIONAL WARM UP:

3 SETS; AT AN INCREASING EFFORT
1:00 MINUTE: AIRBIKE - INCREASE PACE EACH SET
1:00 MINUTE: REST
1:00 MINUTE: ROW - INCREASE PACE EACH SET
1:00 MINUTE: REST

MONOSTRUCTURAL/CYCLICAL PROGRESSION:
EMOM X 6:00 MINUTES; AT SUSTAINED EFFORT
ODD MINUTE: 15/12 CALORIES AIRBIKE
EVEN MINUTE: 60 DOUBLE UNDERS
+
REST 3:00 MINUTES
+
EMOM X 6:00 MINUTES; AT SUSTAINED EFFORT
ODD MINUTE: 200M RUN
EVEN MINUTE: 15/12 CALORIE ROW
+
REST 3:00 MINUTES & REPEAT X 3 SETS

SCALED REP COUNTS:

AIRBIKE - 12/9 CALORIES

DOUBLE UNDERS - 45 REPS

ROW - 12/9 CALORIES

 SAMPLE 3| METCONRx

OPTIONAL WARM UP:

3 SETS; FOR QUALITY; AT CONTINUOUS EFFORT
15M DUAL KB OVERHEAD CARRY; MODERATE LOADS
10 RUSSIAN KB SWING; MODERATE LOADS
10 DUAL KB TURKISH SIT UP; LIGHT LOADS

METABOLIC CONDITIONING:
5 SETS; FOR MAX REPETITIONS; AT SUSTAINED EFFORT
1:00 MINUTE: DUAL DB FRONT RACK WALKING LUNGE; 50/30 LB
PER HAND
1:00 MINUTE: ROW (CALORIES)
+
REST 1:30 MINUTES
+
5 SETS; FOR MAX REPETITIONS; AT SUSTAINED EFFORT
1:00 MINUTE: GHD SIT UP/SIT UP
1:00 MINUTE: AIRBIKE (CALORIES)
+
REST 1:30 MINUTES
+
5 SETS; FOR MAX REPETITIONS; AT SUSTAINED EFFORT
1:00 MINUTE: DUAL DB THRUSTER; 50/30 LB PER HAND
1:00 MINUTE: ROW (CALORIES)
+
REST 1:30 MINUTES
+
5 SETS; FOR MAX REPETITIONS; AT SUSTAINED EFFORT
1:00 MINUTE: BURPEE
1:00 MINUTE: AIRBIKE (CALORIES)