Metabolic Training and KB Complexes for Better Running and WODs

We have thrown it into high gear for the summer and fall season with more intense Metacon circuits and KB complexes.  These are a great way to injury proof the body, get in some intense intervals, and still maintain a base-level of strength.

My WODs are tailored the same way, and we at Rogue have some big events to train for: the Spartan Race and the Heritage Half Marathon.  Many of my clients will be doing these events for the first time, and I want to guarantee them success.  I know that KB strength training coupled with metabolic circuits is the best way to go--because I have done it!  Sure, you have to throw in days in which you practice your skill--like running, biking, etc.--but you can do it by actually doing less of your skill event.  Strength and conditioning training, done the right way, is your friend.

Check out clients going through different WODs in preparation.

Metacon gets the blood flowing!

KB Complexes: A great strength and conditioning routine!

Matt's WODs

Monday: Strength Strength Circuit: 3 (1,2,3) (28Ks) Clean and Press (strict) Weighted Pullups (28k) Squats Finisher: 4 x 10/10 snatch

Tuesday: Metacon/Strength 5 Rounds (40K) 10 swings 10 Pushups 5/5 Push Press 10 Pullups 10/10 Sledge Hits Finisher: Tire flips until it hurts!