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Old 03-02-2010, 01:58 PM   #1
Jeffrey Isenhour
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Strength Bias Met-Cons

I am starting the CFSB this week and I have modified it slightly performing only 3 met-cons a week. Does anyone have any ideas for heavy met-cons which last no longer than 10 minutes?
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Old 03-02-2010, 02:04 PM   #2
Leonid Soubbotine
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Re: Strength Bias Met-Cons

Sub 10 mins is dependent on your fitness level.

If you want to start building your own wods - start by doing AMRAPs in 3-10 mins (As many rounds as possible) or something like 1 min on, 30 sec off x3-5 rounds, or tabata's - anything with a locked timeframe where you can't go over 10 mins. Once you get a hang of it - you'll be able to better program some 15-12-9's, or 3-5 rds for time type wods.
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Old 03-02-2010, 02:04 PM   #3
Lawrence "Bo" Boland III
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Re: Strength Bias Met-Cons

http://www.board.crossfit.com/showthread.php?t=35062 (WFS)
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Old 03-02-2010, 02:05 PM   #4
Leonid Soubbotine
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Re: Strength Bias Met-Cons

double post
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Old 03-03-2010, 10:37 AM   #5
Greg Harrington
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Re: Strength Bias Met-Cons

Quote:
Originally Posted by Jeffrey Isenhour View Post
I am starting the CFSB this week and I have modified it slightly performing only 3 met-cons a week. Does anyone have any ideas for heavy met-cons which last no longer than 10 minutes?
You could also do modified WODS from Crossfit Football.
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Old 03-05-2010, 12:16 PM   #6
Ryan Hoegner
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Re: Strength Bias Met-Cons

A couple I like:

21-15-9
body weight bench press
pull-ups

3 rounds:
315lbs deadlift x7
double under x 21

Diane (275 instead of 225)

Like Leo said, it's hard to recommend sub 10 minute heavy WOD's without knowing your current strength/"fitness" levels.
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Old 03-08-2010, 07:38 AM   #7
Miguel Vasquez
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Re: Strength Bias Met-Cons

Quote:
Originally Posted by Ryan Hoegner View Post
A couple I like:

21-15-9
body weight bench press
pull-ups

3 rounds:
315lbs deadlift x7
double under x 21

Diane (275 instead of 225)

Like Leo said, it's hard to recommend sub 10 minute heavy WOD's without knowing your current strength/"fitness" levels.
Wow that sounds like great WOD's.
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