to clarify, longer metcons are 15 to 20 minutes and we like to incorporate 400-800M runs and 250 to 100m rows.
shorter metcons are 2 to 6 minute high intensity
a lot of clients take thursday off and makeup on Saturday, so typically they rest after the long stuff.
5x5 means 5-5-5-5-5 with the same weight, we have people work up in 5 to 10 pound increments each week and that typically stops working well after about 6 weeks.
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