CA WOD metcons

james forshaw · 12-30-2008, 02:08 PM

From personal experience or otherwise, would it be such a bad idea to replace the occasional CA WOD metcon with HIIT - sprinting to be precise? Doing 8-12 sprints from around 60-100m is one of my favourite workouts, and due to it's higly intense nature, I can't really see a reason for not being able to do it probably once a week.

I don't have a sandbag, so there are going to be workouts that I'll need to improvise in any case.

Garrett Smith · 12-30-2008, 03:31 PM

I can't see why not...as long as you're recovering properly.

I used to substitute heavy KB exercises (clean and press/jerk) for the Rx'd sandbag stuff when I needed to. I also used an old canvas punching bag as a sandbag, it worked alright.

Allen Yeh · 12-30-2008, 07:29 PM

Sounds like a good idea, I'd be careful how you place the sprints in there though if you have the foresight. You wouldn't want to go do that the day right before it's a max day or something like that. I think subbing it on the Wednesday metcon would be ideal as that is supposed to be the hardest metcon of the week and then you have Thursday as a rest day.

james forshaw · 12-31-2008, 03:07 AM

Almost sounds like common sense!

Thanks for the info guys

Garrett Smith · 12-31-2008, 04:49 AM

I also subbed KBs, bottoms-up style, for the sandbag half moons.

Enjoy your sprinting!