Intervals and Metcons

Intervals and Metcons

Each Monday of the Warpath Training Challenge we will do Intervals. Every Friday we will do longer Metabolic Conditioning workouts (Metcons). In this post I will give a brief description of both.

In your TeamBuildr app an Interval Workout may look like this.

1 minute AMRAP
5 pull-ups
5 thrusters @95
5 burpees

Rest 1.5 minutes.

1 minute AMRAP
5 pull-ups
5 thrusters @95
5 burpees

Rest 1.5 minutes

1 minute AMRAP
6 pull-ups
6 thrusters @95
6 burpees

Rest 1.5 minutes

1 minute AMRAP
6 pull-ups
6 thrusters @95
6 burpees

Rest 1.5 minutes

1 minute AMRAP
7 pull-ups
7 thrusters @95
7 burpees

Rest 1.5 minutes

1 minute AMRAP
7 pull-ups
7 thrusters @95
7 burpees

Rest 1.5 minutes

This is actually the first interval of the Warpath Training Challenge. In this interval you must set a clock 1 minute. Start the clock and perform 5 pull-ups, 5 thrusters, and 5 burpees as quickly as possible. If you finish the burpees, start over with 5 pull-ups and keep going until the 1 minute is up. Then you will rest for a minute and a half (1.5). Once the minute and half is up, you immediatley start another 1 minute clock and do the second round, which is the same as the first round in this workout. Once completed, you rest another 1.5 minutes and then start the 3 round. In this round, the reps increased to 6. So complete 6 pull-ups, 6 thrusters, and 6 burpees until the 1 minute is up. Then rest for 1.5 minutes before going on to round 4.
Continue in this manner until all 6 rounds are completed.

Sometimes the intervals will all be the same. So another interval workout may look like this...

 6 rounds
1 minute AMRAP
6 deadlifts @95
7 hang cleans @95
8 shoulder to over head @95

Rest 1.5 minutes

This one is a little bit easier to understand. You do 1 minute of 6 deadlifts, 7 hang cleans, and 8 shoulder to over head and then rest for 1.5 minutes once minute of work is up. Repeat that 5 more times.

Sometimes an interval may not have a number on the last exercise like this...

8 rounds
1 minute AMRAP
6 front squats @135
7 hang cleans @135
burpees

Rest 1.5

In this interval, you would perform 6 font squats, 7 hang cleans, and as many burpees as you can in the remaining minute of work. Rest for 1.5 minutes and then do 7 more rounds of that.

At the end of each round count up all of your reps for that round and input it into the app. You will notice that if there are 6 rounds in an interval workout, I will have 7 input fields on the app. That is because the last input field is for the total reps of the entire workout. This way we can see who got the most reps on the Leader Board.

That is how intervals are programmed.

On Fridays we will do Metcons.

Although intervals are actually a form of metabolic conditioning, I use the term Metcon for longer workouts with no rest period programmed. There are 2 ways that we do Metcons: For Time and AMRAPS.

For Time means that I give you a list of exercises and you complete them as quickly as possible. Your time is your score.
A For Time workout may look like this.

For time:
2 rounds
10 DB alternating step-ups @50
10 pull-ups
20 DB Alternating Snatches @50
20 push-ups
30 wall balls
300 meter run

In this workout you complete all of the exercises in the list. When you are finished with the run at the end, you start the round over. Once you have completed 2 rounds, you record your time in the app. That is your score.

The same workout could be programmed as an AMRAP. AMRAP stands for As Many Reps As Possible. An AMRAP of the same workout would look like this...

17:00 AMRAP

10 DB alternating step-ups @50
10 pull-ups
20 DB Alternating Snatches @50
20 push-ups
30 wall balls
300 meter run

In this workout you will continue to restart rounds until the 17 minutes is up. Tally up all of your reps and submit your score into the app.

Those are the 2 types of conditioning workouts we will do during the Challenge. If you have any questions, contact me at warpathstrength55@gmail.com or on our contact page.