The Lagoon


The Lagoon

Surge Elite Performance & Fitness – ENDURANCE

Performance Metcon


ROW: Metcon (Time)

3 sets:

500m at fast pace

Rest 1 minute

5 second sprint

50m easy

10 second sprint

100m easy

15 second sprint

150m easy

20 second sprint

200m easy

Rest 3′ between sets

Workout pacing…

1. Opening 500 should be @ 2k PR pace

2. Sprints should be @ MAX effort

3. Easy paced intervals can be anything you want, except stopped