CFD – SWEAT!

Metcon

Metcon (No Measure)

EMOM:

2 rounds

Min 1: 15/12 cal bike

Min 2: 12/9 cal bike

Min 3: 9/6 cal bike

Min 4: rest

Immediately into…

2 rounds

Min 1: 15/12 Cal Row

Min 2: 12/9 Cal Row

Min 3: 9/6 Cal Row

Min 4: rest

Immediately into…

2 rounds

Min 1: 15/12 Cal Ski

Min 2: 12/9 cal ski

Min 3: 9/6 cal ski

Min 4: rest

Immediately into…

2 rounds

Min 1: 80 Double Unders

Min 2: 65 Double Unders

Min 3: 50 Double Unders

Min 4: rest
One big cardio session! This is only as hard as you make it, so be sure to get some good numbers that you can hang with the entire time. This was actually tested with a few people at:

Min 1: 20/15 cals

Min 2: 17/13 cals

Min 3: 14/11 cals

So that is definitely doable for some of you. Scaling might look like the numbers above or maybe even less if you’re a small female. The point is to start at something that takes around 40sec. of some hard work to get, then go down to a doable number each time after that.

It’s 2 rounds of a section before you go to the next section. every 4th minute is a rest. You may start wherever you like. Make sure to test everything out in the warm up to get some good numbers for yourself.