Metcon (Distance)

Run Version
3 Rounds
3 Min On
1 Min off
3 Min On
1 Min off
3 Min On
1 Min Off
1 MIn SPRINT
Rest 3 Min

On pace needs to always be consistent.

SPRINT is 90% effort.Do NOT mess up the paces in order to get a better score.

Distance is how this is scored, but if you can't measure it that's ok!

Metcon (Distance)

Row Version

3 Rounds
3 Min On
1 Min off
3 Min On
1 Min off
3 Min On
1 Min Off
1 MIn SPRINT
Rest 3 Min

On pace needs to always be consistent.

SPRINT is 90% effort.Do NOT mess up the paces in order to get a better score.

Metcon (Calories)

Bike Version

3 Rounds
3 Min On
1 Min off
3 Min On
1 Min off
3 Min On
1 Min Off
1 MIn SPRINT
Rest 3 Min

On pace calories need to always be consistent.

SPRINT is 90% effort.Do NOT mess up the paces in order to get a better score.