Wednesday Metcon Workout
Week 9
Workout Definition
Row
600m at 6min test (or fast) pace, Rest 90sec,
200m at 1min test (or sprint) pace, Rest 3min,
500m at 6min test (or fast) pace, Rest 75sec,
175m sprint at 1min test pace, Rest 3min,
400m at 6min test (or fast) pace, Rest 60sec,
150m sprint at 1min test pace, Rest 3min,
300m at 6min test (or fast) pace, NO REST,
125m sprint at max effort
Total: 2450m
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