Metcon (Distance)

Run Version
2 Rounds

2 Min Hard
4 Min Easy
2 Min Hard

Rest 1 Min

90 Seconds Hard
3 Min Easy
90 Seconds Hard

Rest 1 Min

1 Min Hard
2 Min Easy
1 Min Hard

Rest 1 Min

30 Sec Hard
1 Min Easy
30 Sec Hard

Rest 1 Min

Hard is a very uncomfortable pace that you wouldn't want to hold any longer than the prescribed amount.
Easy is a recovery pace, but keep moving.
ABSOLUTELY NO STOPPING from the hard to the easy back to the hard.  You have to keep moving...even it is almost a walk pace.

Score is total distance, but as always do NOT mess up the pacing to try to get a better score.
This is teaching us to recover while still moving and to surge once we have had a bit of recovery time.

Metcon (Distance)

Row Version
2 Rounds

2 Min Hard
4 Min Easy
2 Min Hard

Rest 1 Min

90 Seconds Hard
3 Min Easy
90 Seconds Hard

Rest 1 Min

1 Min Hard
2 Min Easy
1 Min Hard

Rest 1 Min

30 Sec Hard
1 Min Easy
30 Sec Hard

Rest 1 Min

Hard is a very uncomfortable pace that you wouldn't want to hold any longer than the prescribed amount.
Easy is a recovery pace, but keep moving.
ABSOLUTELY NO STOPPING from the hard to the easy back to the hard.  You have to keep moving.
You could also have a goal PACE for the HARD intervals.  For girls 2:05 or less (faster if you are good on the rower).  Guys 1:45 or less for the HARD intervals.

Score is total distance, but as always do NOT mess up the pacing to try to get a better score.
This is teaching us to recover while still moving and to surge once we have had a bit of recovery time.

Metcon (Distance)

Bike Version
2 Rounds

2 Min Hard
4 Min Easy
2 Min Hard

Rest 1 Min

90 Seconds Hard
3 Min Easy
90 Seconds Hard

Rest 1 Min

1 Min Hard
2 Min Easy
1 Min Hard

Rest 1 Min

30 Sec Hard
1 Min Easy
30 Sec Hard

Rest 1 Min

Hard is a very uncomfortable pace that you wouldn't want to hold any longer than the prescribed amount.
Easy is a recovery pace, but keep moving.
ABSOLUTELY NO STOPPING from the hard to the easy back to the hard.  You have to keep moving.

Score is total calories, but as always do NOT mess up the pacing to try to get a better score.

You can also set a goal PACE like WATTS for the work times and try to hold it every time it is HARD. Guys between 350-400+  Girls over 300 would be a TOUGH goal.
This is teaching us to recover while still moving and to surge once we have had a bit of recovery time.