Thread: SS & Metcons
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Old 07-28-2009, 11:41 AM   #7
Ben Smith
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Join Date: Nov 2008
Posts: 27
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I only started adding metcon back in because I got sick of sucking during my occasional pickup basketball games. My metcons were always sprint/jump based for that reason.

Ex: 5 rounds for time of:
- 200m sprint
- 10 36" box jumps

Burpees and medicine ball throws are also nice, especially in combination (go down to the bottom of a burpee, then instead of jumping and clapping grab a 20+ pound med ball and throw it backwards over your head. This requires some space. 50 reps for time.)

Basically, I chose something where I never slowed down because of muscle fatigue, instead picking movements that were"easy" enough for my strength level. If I had to stop, it was just to breathe. A little different from the recommendation above of short and heavy, but goals differ.
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