Workout of the Day
AMRAP in 24 minutes:
800 m run
40 back rack lunges
20 push ups

Wear sunscreen, bring a hat, drink water, and grab a light barbell for your lunges.

standard: 45/35, run/row/ski 800 or bike 2000
rx: 65/45, run
sport: 95/65, run
metcon: 4×4:00 on/2:00 off*

*The metcon option (short for metabolic conditioning) is a new alternative to the workout of the day. It is a simple interval that takes the same amount of time as the class workout, and is meant to be done in-class, on the workout clock, after participating in the warm up and skill work. It can be done on the bike, rower, or ski erg, and is intended as a low-impact option for anyone who needs it, whether because of injury, preference, or the rhythm of their training cycle. Talk to your coach or reach out to Alex if you have any questions about how or when to incorporate this option, and happy cardio!