RAWFIT est. 1999 Met Con = Metabolic Conditioning
Metabolic Conditioning is – increasing the condition of muscle use by improving the efficiency of the metabolic pathways. Strength training performed at high level of intensity with short rest intervals between exercises, the cardiovascular and metabolic conditioning benefits equally if not exceeds what can be achieved with more traditional “cardio” activities. This creates excess post-exercise oxygen consumption otherwise know as EPOC, which has greater response as a result to this training protocol, to better utilise fat stores which is broken down and free fatty acids (FFA) are released into the blood. In plain english that means you burn more fat after these types of workout and even while you rest so therefore getting lean and optimising your athletic performance. Further more your recovery rate is quicker which in turn will give you the explosive drive required in your given sport.
Need I say anymore
10 minutes Dynamic Mobility Warm-up
Then:
3 rounds 60 seconds per exercise, 10 seconds rest
Double Handed Swings
6 point Burpees
Then:
3 rounds 60 seconds per exercise, 15 seconds rest
Alt Arm Swing +
Sprinter Lunge
Then:
4 rounds 60 seconds per exercise, 20 seconds rest
Snatch +
Side Star Planks
Then:
4 rounds 60 seconds, 25 seconds rest
Clean & Press +
Dying Cockroach
Then:
Yoga Cooldown
