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    Mixed Modal Conditioning & Aerobic Capacity

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    Vishnu Duth
    This document describes a mixed modal conditioning program that focuses on building aerobic capacity and muscular endurance over 5 training days per week. Each 45-60 minute session uses a variety of functional fitness equipment in cyclical progressions with changing intensities. Three sample sessions are outlined, consisting of warm ups and main conditioning circuits that alternate exercises like thrusters, burpees, rowing and airbike work for set durations or repetitions.

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    Mixed Modal Conditioning & Aerobic Capacity

    Uploaded by

    Vishnu Duth
    94 views4 pages
    This document describes a mixed modal conditioning program that focuses on building aerobic capacity and muscular endurance over 5 training days per week. Each 45-60 minute session uses a variety of functional fitness equipment in cyclical progressions with changing intensities. Three sample sessions are outlined, consisting of warm ups and main conditioning circuits that alternate exercises like thrusters, burpees, rowing and airbike work for set durations or repetitions.

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    Crossfit

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    MetConRxSamplePDF

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    This document describes a mixed modal conditioning program that focuses on building aerobic capacity and muscular endurance over 5 training days per week. Each 45-60 minute session uses a variety of functional fitness equipment in cyclical progressions with changing intensities. Three sample sessions are outlined, consisting of warm ups and main conditioning circuits that alternate exercises like thrusters, burpees, rowing and airbike work for set durations or repetitions.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    94 views4 pages

    Mixed Modal Conditioning & Aerobic Capacity

    Uploaded by

    Vishnu Duth
    This document describes a mixed modal conditioning program that focuses on building aerobic capacity and muscular endurance over 5 training days per week. Each 45-60 minute session uses a variety of functional fitness equipment in cyclical progressions with changing intensities. Three sample sessions are outlined, consisting of warm ups and main conditioning circuits that alternate exercises like thrusters, burpees, rowing and airbike work for set durations or repetitions.

    Copyright:

    © All Rights Reserved
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    Download as pdf or txt
    of 4

     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)

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