Optimizing METCONS

Hey everyone! Now that the Open Prep cycle is here, let’s break down how we can go about making sure we are approaching each workout with the right intention and strategy.

Let’s break down Day 1 of the cycle to help you understand this concept.

Workout Format:

  • 4 Rounds for Time
  • Exercise 1: 50 Double Unders
  • Exercise 2: 30 Wall Ball Shots (20/14)

The Objective: Complete the prescribed exercises within the 14-minute time cap. However, the aim isn’t just completion; it’s about maintaining intensity throughout.

Strategy: To avoid hitting a wall early on, consider incorporating designated rest periods. Here’s a suggestion to keep that intensity steady:

  • Round 1: 50 Double Unders, followed by a brief 45 second rest.
  • Round 1 (Continued): Then tackle 30 Wall Ball Shots, allowing yourself another 45-second recovery period before moving to Round 2.

Repeat this pattern for Rounds 2, 3, and 4.

The idea is to insert short recovery intervals between movements. It may seem counterintuitive, but it helps maintain the right intensity for each round.

Remember, the goal isn’t necessarily to finish within the time cap at first. Instead, focus on completing each round with adequate intensity and gradually aim to reduce these rest intervals as your conditioning improves.

So, next time you hit this workout or any similar format, try this approach. Maintain intensity, but strategically insert those vital recovery moments. It will allow you to train without creating too much excess fatigue and will also give you a great way to start understanding your pacing strategies.

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