Workout of the Day

Workout of the Day


Metcon (Time)
4 Rounds:
400 Meter Run
3 Rounds of "Macho Man" (135/95)

1 Round of "Macho Man":
3 Power Cleans + 3 Front Squats + 3 Push Jerks

n "Macho Mile", we have a mile of running coupled with 3 rounds of the complex every quarter of the way.

Stimulus wise, we are looking for a loading that we feel very confident we could complete two full rounds of the complex unbroken, "touch and go" style (18 repetitions unbroken). If we do not believe we could accomplish so at our current strength level, let’s modify the weight a bit lighter to allow us to make this the conditioning workout we are looking for.

Said another way, the loading is intended to challenge our runs – where we want to place our effort. Inside our de-load week, we have the chance to refine our ability to pace and manage our heart rate, and running is one of the best tools to train it. Highly metabolic, and very clear when we bite too hard too early.

Let’s do our best to track our running splits for this workout. Valuable data to look back at. In terms of the feel of the run, we want to start somewhere around what we believe would be our 2.5-3 mile race pace. A fast pace, but one we feel we can hold on rounds three and four. Those two are the runs we are after.

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