Metabolic Conditioning 1.0

Metabolic Conditioning 1.0

“Knowing is not enough, we must apply. Willing is not enough, we must do.” – Johann Wolfgang von Goethe


  • Dynamic warm-up – 3 movements x 2 at 25 yards each.
  • Jump rope/jog 5-10 minutes. Work up a sweat. Zones: 1-3.

Main set

  • 4 x 400 meter/yard runs performed as laps at the track, or intervals on the road. Zone 4. Rest 3 minutes between each interval.
  • One minute of burpees. Rest one minute. Repeat this for 20 minutes.

For more information on your heart-rate training zones read this article by Jeff Godin Ph.D., CSCS, SGX