No you do not have to do it all!!!  Pick and choose what you like or ask your handy, dandy coach for some guidance!!!
Metabolic Mutiny!!!
Athlon
Run Rest Time Pyramid (7 Rounds for time)
Run 400m, 1 minute rest
Run 400m, 45 second rest
Run 400m, 30 second rest
Run 400m, 15 second rest
Run 400m, 30 second rest
Run 400m, 45 second rest
Run 400m, Done!
Ski Time Pyramid (5 Rounds for calories)
Ski Max Calories
4 minutes  on, rest 2 minutes
5 minutes on, rest 2 minutes
6 minutes on, rest 2 minutes
5 minutes on, rest 2 minutes
4 minutes on, Done!!!
Row Time Pyramid  (5 Rounds for calories)
Row Max Calories
4 minutes on, 2 minutes rest
5 minutes on, 2 minutes rest
6 minutes on, 2 minutes rest
5 minutes on, 2 minutes rest
4 minutes on, 2 minutes rest
Metcon
Metabolic Push (3 Rounds for time)
20 speed push ups
20 band double press
20 split stance alternating press right leg
20 split stance alternating press left leg
20 chest flys
10 plyo push ups

Men Yellow band
Ladies Red band

Metabolic Push (3 Rounds for time)
20 ring rows
20 double band pull
20 bent over, split stance alternating pull right leg
20 bent over, split stance alternating pull left leg
20 skiers
10 plyo ring rows

Men yellow band
Ladies red band

Categories: Training

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