ARFC 3.26.20

Announcements

Happy 1 year as an ARFC athlete Mirta!
Happy 1 year as an ARFC athlete Yvonne!

Alamo Ranch Fit Club – Functional Fitness

Metcon

Metcon (Time)

1 Mile Run

1 Mile Ruck (30/20)

1 Mile Run

1 Mile Ruck (30/20)

**Read the notes for scaling**
Today is meant to be a long metcon. That being said this should not be longer than 50 minutes at most!

If you are not used to running or rucking you should not do this as prescribed, it will tear you up.

If you do this as prescribed you are looking for about an 8 minute pace on the 1 mile runs, and a 12 minute pace on the 1 mile rucks.

To scale down you can shorten the distance, but do not go below 800 meters for each. If running is pushing it for you, do a run/jog, then a shorter recovery walk for about the same amount of time, then another run followed by another recovery walk.

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