The warm-up moves, like wide climbers, will work your core as they engage muscles such as your shoulder girdle to prep you to hoist weight in a safe way. Week 1 (Mon, Wed, & Fri) The first week will be a warm-up week. 1 set, 200 reps (no rest) Bodyweight squat. 6) Print 10 week workout below and do the workout.
10 sec. 3 rounds 1. Figure 7 . 1-mile Run. The Workouts. 9 thrusters. Depending on the athletes ability level, the coach might suggest the athlete scale pull-ups to ring rows, and change push ups to knee push ups. 3) Dont stock junk food in the pantry.
this workout "Jason" in honor of his life, family, and courage. Pics of : How to: Start standing with feet hip-width apart (a). Tabata means to perform a move for 20 seconds, rest for 10 seconds, and repeat.) Stein created a classic, beginner-friendly CrossFit-style workout you can do at homeall you need is a kettlebell (or a dumbbell). Improve your kettlebell swing technique, strength, and endurance to being able to perform 100 in 10 minutes. Whats people lookup in this blog:
Poorly performed deadlifts can cause serious back injuries. Lunge Ball Burner. Here are a list of popular CrossFit exercises and their respected schools of fitness: Cardio & Stamina Running, biking, swimming, walking, and jumping rope. 100-m walking lunge. Whats people lookup in this blog: 8 Week Crossfit Workout Program. Keep a neutral, braced position in the spine, tightening your core and watching out for arching or rounding of the back.Lower your body by bending at the knees and hips, tracking knees in line with your toes.Drop your hips below the knees.Push back up through your heels to a standing position. 5 each side. This program is for all fitness levels and abilities. CrossFit Football is a free online training pro- gram published on www.crossfitfootball.
10 Tips To Get Amazing Results In 10 Weeks. Day 6. Workout Routines The 3-Day Thanksgiving Weekend Workout Plan. 4 air squats 3.
Uncategorized. Beginner Crossfit Workouts Pdf. 5) Eat plenty of fruit and vegetables to boost fiber intake. Crossfit Workouts Pdf For Beginners. Workout a.
crossfit wods. Find a gym near you 4 minutes of rest before 3B. BIBLE 555 WORKOUTS FROM BEGINNER.
READ NOW CROSS TRAINING WOD BIBLE 555 WORKOUTS FROM. Just you and some space.
8 rounds: 40 seconds on, 20 seconds off of each exercise. Quality First! (If you missed Part 1 with more beginner workouts, check it out here.) Beginner Crossfit Workout Plan Pdf. Box jumps. wajidi 5 years ago No Comments.
4.4 Day 4 Shoulders, Legs and Core. Facebook; Prev Article Next Article . Set the damper to desired number typically 3-5 for beginners. 5 each side. wajidi 8 months ago No Comments. CrossFit follows a three-day-on, one-day-off cycle which will not correspond to a day of the week. READ PART 1: NUTRITION, PART 2: EXERCISE, PART 3: PUTTING IT ALL TOGETHER. Keep your hands along the midline of your body. Wall balls at 20lbs with 10-foot target.
com. Squat Routine.
0s There are also other variations of this workout for beginner athletes.
To scale: Step-up and back down instead of jumping for the box jumps. You need to do three rounds for this CrossFit workout and for every exercise you need to it in one minute.
Badger 95 pound Squat clean, 30 reps 3 rounds for time.
Go from practicing bodyweight squats to performing weighted full-depth goblet squats within twelve weeks. CrossFit beginners have special needs. tierthreejake. The 12 Week Muscular Growth Program for Functional Fitness Athletes. It may take you This is a long burner so 20 squats, 15 press ups, 25 lunges repeat for 20 minutes. They need to learn how to correctly perform exercises and 200 Air Squats.
1 set, 300 reps (no rest) Sets. It also uses a 2 pood kettlebell, which in layman's terms is about 72 lb so probably not the kind of workout designed for a beginner. Make each rep worthwhile.
10. Barbell, Squat Rack.
Reclaim Your Life - Erin O'Neill Story (beginner / intermediate) Veterans Fitness - Baby Boomer and a Flat Stomach! Free crossfit workouts programs 12 week crossfit program pdf 192 intense crossfit travel wods pdf no equipment workout collections. Reps. 5. Burpees, four repsThrusters, 20 reps (95/65)Rest the remainder of the minuteBurpees, four repsSumo deadlift high pull, 20 repsRest the remainder of the minuteBurpees, four repsPush jerks, 20 repsRest the remainder of the minuteBurpees, four repsMore items Perform in as many mini-sets as needed to complete all reps. You can perform all the reps of each exercise in order, or alternate the three exercises in rounds. Uncategorized. 7. 4 burpees 2. 30 Single-Arm Dumbbell Snatches (15 per side) 40 Single-Arm Overhead Lunges (20 per side) 50 Dumbbell Swings. Its focus is to help increase muscle gain and strength development. Plank with shoulder taps or handstand hold against the wall. 12. Tabata Push-Ups and Lunges. Here Ive compiled a list of the top 20 CrossFit exercises you can do at home. - It is 12 weeks in length, 5 days per week. 9 air squat. Weightlifting Training Guide 1.
1.
201 CrossFit Workouts You Can Do At Home (+PDF) 07 Jan 2018.
And in between rounds you are allowed to take a one-minute rest. When it comes to any piece that has a time component (EMOM, every minute on the minute, or 2 rounds for time) make sure you use a clock and write down your time/reps/weight.
The CrossFit Open is attended by a wide range of athletes, from beginners and adaptive athletes to grey crossFit Games veterans. #6 Go Primal Workout #8. Pushups. Beginner Bodyweight Workout Routine 9. 29) Chelsea On the minute, every minute for 30 minutes: 5 pull-ups, 10 push-ups, 15 squats. Olympic lifting Clean, snatch, and jerk. For time: 10 squats 20 sit ups 20 squats 20 push ups 30 squats 20 sit ups 40 squats 20 push ups 50 squats 2.
WEEK 5. Learn the foundation of Turkish get up technique and work up slowly to the minimum standard weights by the end of the twelfth week. Rest = Hydrate, Hydrate, Hydrate (with WATER!) In memory of U.S. Marine Corps Sgt.
The rest are named after recent military and police heroes. Above all else, focus on good form!
Level: Advanced. Artie (Good for Beginners)
WEEK 4.
Take your seniors help if youre a beginner. 5 burpees 10 jumping lunges 5 squats 3. Focus on the eccentric contraction of the muscle. 10 Minute Crossfit Workout For Beginners Crossfit workout plan pdf all for how to get the most out of your crossfit training part 2 8 week spartan beast training program stack crossfit 2nd annual games july 5 6 2008. For about the cost of cable TV you can, over months, build. For beginners, err on the side of hands being too narrow to avoid wrist pain. 4.1 Day 1 Chest and Triceps. Push-Ups.
What is the CrossFit workout? 10 push ups. 5 rounds, for time. 192 intense crossfit travel wods pdf free crossfit workouts programs 12 week crossfit program pdf 96 crossfit kettlebell workouts 7. Stand with left leg forwards and compete 5 reps, then do the same with right leg forwards. Split the reps into equal, manageable sets. Single Leg Glute Bridges. 1.
Run 1 mile 155 pound Clean and jerk, 21 reps Run 800 meters 155 pound Clean and jerk, 21 reps Run 1 Mile. 12 Week CrossFit Program Schedule.
And nowhere is this better understood my company. 1 set, 100 reps (no rest) Push-up. This is another time based 10 Burpees, 15 box jumps and 20 Kettlebell swings repeat for 20 minutes.
Heres our list of 20 CrossFit WODs you can do at home. WEEK 6.
Dont have a pull-up bar? CROSS TRAINING WOD BIBLE 555 WORKOUTS FROM BEGINNER TO.
Kettlebell 800m run, 50 press-ups, 100 squats, 150 sit ups, 800m run timed.
Like a lot of CrossFit WODs, this workout is named after military and emergency service personnel who lost their lives on active duty. I have put together a list of 201 CrossFit inspired workouts that you can do anywhere as they dont require any equipment. The following program is scaled down to more of a starter program. Workout i. 1. 20 box jumps.
12 Week Beginner Crossfit Program Pdf Strongman competitor and coach Michael Gill presents a 12-week program for strongman training, suitable for beginners and advanced athletes alike.
It is in-tended to be general strength & conditioning program for the 20,000+ different athletes of varying and unknown training backgrounds,
CrossFit workouts, or WODs, Download the PDF or scroll down. Rowing machine.
10 reps on each side. CrossFit Football is a free online training pro- gram published on www.crossfitfootball. 30 kettlebell swings. 7; Yes; Click to share on Facebook (Opens in new window) No need to shy away from intimidating-sounding, polysyllabic exercises and just stick with curls. 10 Man Makers.
Beginner Crossfit Workout Plan Pdf. The classic Hero WOD Murph scaled down with spin no pull-ups and slightly fewer reps. 29; No; Read article. 2) Pick healthier options for breakfast.
cross training wod cross training wod book by p selter. No equipment required. A Beginners Guide to CrossFit Greg Glassman of 5. a pull-up bar you can adopt the CrossFit program.
Hero WOD Ernie is a tribute to British Army veteran Lee Andrew Earnshaw. First posted 2 August 2007 100 Squats 5 Muscle-ups 75 Squats 10 Muscle-ups 50 Squats 15 Muscle-ups 25 Squats 20 Muscle-ups For time.
Burpees.
10 burpees. ENJOY!
HERE ARE THE LINKS TO ALL THE OTHER WEEKS! 4 12 Week Dumbbell Workout Plan. pdf cross training wod bible 555 workouts from beginner. 6 Selecting Your Dumbbells. 1 min *Single-arm overhead dumbbell squat, left.
8. Workout Routines Store Workouts Diet Plans Expert Guides Videos Tools This 12 week womens specific training program is perfect for any healthy woman who is looking Training Level: Beginner Program Duration: 12 Weeks Days Per Week: 5 Days Time Per
#1. To make the transition from beginners course to daily WODs as smooth as possible, we decided to put together this guide packed with tips, gym etiquette, and CrossFit glossary. 10 push-ups The standard CrossFit push up is chest to the deck, but if you cant do that, you can substitute knee push-ups or wall push-ups. (Check Part 2 with more beginner workouts here.) Youll do Benchmark WOD in the fifth week of 3 month Crossfit transformation workout plan. CROSSFIT WOD LIST WODWELL. The 28-day CrossFit Program for Beginners Equipment. In CrossFit workouts, the challenge is maxed out with the inclusion of the double under a movement where the rope rotates around the body twice. 4) Print 7 day keto meal plan & cheat sheet. 10 burpees.
Use a kettlebell if available. 3 deadlifts (60/40) 6 push up. 5 Workout Programming Explained. Use your wrists to turn the rope (not your elbows or shoulders) Use these resources + follow these tips, and youre ready to jump into our first workout!
For example: 20 rounds of 5 pull-ups, 10 push-ups, 15 squats.
9 CrossFit Beginner Tips. Land softly back on your heels, with knees bent (d). Heres a quick overview to get CrossFit beginners up to speed. CrossFit training are ingenuity, moderation, and commitment. Run 400 or 4 minutes of cardio ii. 10 Minutes of Burpees. For time. 20 inches box jumps. Feedback to feedback@crossfit.com Visit CrossFit.com The typical work week is five days, but often soldiers have a federal holiday coupled with a training holiday, resulting in a four-day weekend, which results in two four-day work weeks. Crossfit Workout For Beginners PDF Book Details . 400m Run.
100 pushups. Keep your shoulders pulled back and your elbows held down and back. Work Out Sandwich5 rounds of:1km run at a moderate pace50 air squats50 sit-ups25 push-ups1km as fast as you can53. Air Squats. 11. CrossFit Workouts PDF. 20 Calories on Airdyne + 400m Sprint 5 rounds for time. It includes the best CrossFit bodyweight workouts and WOD to do at home, CrossFit workout benefits, routines, FAQ, and PDF. CrossFit workouts may help you burn more calories than other workouts. It is in-tended to be general strength & conditioning program for the 20,000+ different athletes of varying and unknown training backgrounds,
Barbell Front Squat. Facebook; Prev Article Next Article .
Badger 95 pound Squat clean, 30 reps 3 rounds for time. Best CrossFit Programming Description. The Barbell WOD is a holistic approach to strength programming for CrossFit athletes. This program aims to strengthen the core while improving muscle balance and symmetry. This is a well organised CrossFit Program with time efficient workouts, appropriate load and rep sets and a monthly subscription available. 20 Dumbbell Deadlifts. Crossfit is a fitness program that includes exercises from powerlifting, calisthenics, bodybuilding, and sports. The Cycle of Training Redeploy Post-deployment focused training12 weeks The focus during this time is on gymnastics skills, technical lifts, nutrition and the identification of individual weaknesses.
Crossfit Workouts Pdf For Beginners. Workout A Warm Up Foam Roll 30-60s per muscle group - ITB, quad, adductors, glutes, calves, lats, T-spine Dynamic Stretching Worlds greatest, inch worm Wall Slides 10 reps - slow, pause at top and bottom Workout Sets Reps Tempo Rest Week 1 Week 2 Week 3 Week 4 A1) KB Snatch 3-6 4/s A.F.A.P. Handstand Push-up. Bodyweight Crossfit exercises for beginners and intermediate both.
However, weightlifting CrossFit workouts require some equipment, such as a barbell, weights, kettlebell, box, and a pull-up bar. Push press at 75lbs. Monday The Longest Mile. Give burpee tuck jumps a try.
15 triceps dips. Defying Gravity 15 minute EMOM (Complete all reps, every minute on the minute, for 15 minutes.) Product details ASIN : B0785J6Q59 Publisher : Mathias Method (December 3, 2017) Publication date : December 3, 2017 Language : English File size : 11267 KB Text-to-Speech : Enabled Screen Reader : Supported Enhanced typesetting : Enabled This Crossfit workout punishes . 2 WEEK BEGINNER PROGRAM BY MICHAEL ASHCROFT OF CROSSFIT VICTORIA A fortnight worth of basic gymnastic/metcon CrossFit programming to use when you cant make it into the gym.
Sprawls.
Bodyweight Core Workouts For Beginners 8. Push off your feet and explode up for the jump (c). Helps build explosive hip-escapes in Jiu Jitsu. CrossFit training are ingenuity, moderation, and commitment. 400m Run. Jump Squat. Mountain Climbers. Runs 1-3 should be done at 70-80% of your max speed. You can do push-ups on the floor or on furniture. 7 FAQs. Benefits: The handstand push-up is great for developing shoulder strength, and overall stability, and balance. The 28-day CrossFit Program for Beginners Jump to the Routine.
$22.99. Already a master of burpees?
Push your hips back and drop your butt toward the floor for a low squat (b). 10 Air Squats 2. WOD #1: WOD #2: WOD #3: Every 5 mins for 4 rounds. Matthew T. Abbate.
4.3 Day 3 Back and Biceps. Top 12 HIIT and CrossFit Body weight Exercises (with PDF) If youre one of the fitness enthusiasts who work out at home without equipment, then these HIIT Crossfit workouts can be helpful for you. Sumo deadlift high-pull at 75-lbs. With all of these exercises, it s important to maintain good form. The muscle building program is suitable for beginners and intermediates.
The new girl workouts, like Nicole, Annie, Eva, and Lynne, are named after significant women crossfitters. Set a timer and move through the 10-9-8-7-6-5-4-3-2-1 sequence but doing 10 burpees, 10 push-ups, 10 air squats, and then repeating the sequence this time doing 9 reps of each movement. Figure 5 . CrossFit is basically a strengthening and conditioning training program that done with little to no equipment. Instead, get them revved up with these 15 energizing CrossFit WODs for beginners. This week he made it clear that he was going in a different direction. From week 4-12, Mondays, Wednesdays, and Fridays workouts are timed from beginning to end From week 6-12, endeavor to maintain or decrease workout times on Mondays, Wednesdays, and Fridays workouts Attempt to decrease 400 meter times for Tuesdays and Thursdays workouts throughout all twelve weeks
28) Barbara 5 Rounds, rest 3:00 between each round: 20 pull-ups, 30 push-ups, 40 sit-ups, 50 squats. 1-mile Run.
6; Yes; Click to share on Facebook (Opens in new window) No need to shy away from intimidating-sounding, polysyllabic exercises and just stick with curls. 10 burpees. Lean forward while keeping a flat back. In fact, they probably shouldn't.
Beginners Diet Tips for Weight Loss and Muscle Gain If you work out at the gym, you can do this 4-week beginner workout routine. 10. July 2, 2017.
Jump Squats.
Exercise 9 of 9 No need to shy away from intimidating-sounding, polysyllabic exercises and just stick with curls. The Beginners Ladder Judd Xavier and Tom Rankin Mastering three bodyweight exercises squats, push-ups, and pull-upscan help prepare the non-fit for full-blown CrossFit, and even make a great WOD for anyone. 30 alternating lunges. Muscles Worked: Shoulder, Arms, and Core. We are taking skills from the sport of gymnastics and applying them to workouts. Okay, lets see how to do each bodyweight workout with step-by-step instructions that will help you
Complete 8 Air Squats at the beginning of each minute. 20 air squats.
- This program is designed to give you the benefits of a custom functional fitness program at one tenth the price.
Run, Burp, Squat (An Epic No Equipment Crossfit Workout for Boosting Heartrate)1 sequence of:5km runStop every km to do 10 burpees and 10 air-squats11. Mini Murph. 9 burpees. 95 pounds for men, 65 for women. Abbate. 0s A2) KB clean and press 3-6 4/s A.F.A.P.
and back, to power the swings.Tabata is a form of high-intensity interval training (HIIT) that consists of 20 seconds of intense exercise followed by 10 seconds of rest. 5 Killer CrossFit Exercises You Can Do at Home. WEEK 2. You can can use these 15 basic CrossFit Wods to ease their way into this ultra-fit lifestyle:" New CrossFitters don't have to dive right into advanced WODs when they're just starting. 10-9-8-7-6-5-4-3-2-1 Reps for Time: Burpees.
Your rep tempo should be slow and controlled.
15 squats this is a basic air squat, with no weight. Start your fitness journey today and get healthy. Crossfit Online Programming For Beginners Workouts plans crossfit workout women w the s magazine for fashion beauty trends lifestyle inspiration beginner crossfit workout program off 59 how to get started with crossfit the beginner s guide cnet crossfit for beginners what to expect and happened me. Knew Before Starting Crossfit Beginners Guide Crossfit #1) Beginners to weight training If you have NEVER weight trained before (or trained only on machines), CrossFit is a great place for you to start (provided you have a great coach, which Ill cover shortly). Many CrossFit beginners might not be able to do the above movements to standard when they first start, and thats perfectly fine. Crossfit Beginner Workout Plan. Figure 6 . Circuit Training 101 Beginner / Intermediate Guide to the Gym The Busy Executive Workout Routine The Obstacle Course Workout Prep for Races or Mil, LE, FF TRX / Military Style Workouts Adding TRX to Military Prep Workouts read now cross training wod bible 555 2 / 40 The 28-day CrossFit Program for Beginners Jump to the Routine. No-Equipment CrossFit Workouts PDF Workout #1. CrossFit18 weeksThis is traditional CrossFit training supplemented with distance movements under load. Dumbbell floor chest presses.
30) Murph For time: 1 mile Run, 100 pull-ups, 200 push-ups, 300 Squats 1 mile run. dads who love health and.
Repeat.
In CrossFit, the gymnastics label is applied any exercise in which you move your body through a range of motion (ROM) or extended range of motion (EROM) without an First posted 2 August 2007 100 Squats 5 Muscle-ups 75 Squats 10 Muscle-ups 50 Squats 15 Muscle-ups 25 Squats 20 Muscle-ups For time.
If you do not like pausing your workout to adjust the volume or change the music, you can simply tell a voice listening device to do it for you. 10 burpees. 29; No; Read article.
Hero WODs PDF The Hero WODs. 3 Workout Summary.
15 air squats. Pics of : Beginner Crossfit Workouts Pdf. It is merely just one interpretation of the pOWerATHLETE training system. 8 Beginner CrossFit Workouts Medically reviewed by Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS , Fitness Written by Anna Schaefer Updated on February 27, 2019 Air squat
Crossfit workouts list off 68 crossfit exercises home bodyweight crossfit wod cheap online crossfit workouts list off 68. 10 4 count flutter kicks b. cross training wod bible 555 workouts from beginner to.
Each week, Dave Castro, director of CrossFit Games and CrossFit antihero, announces a new workout. *TABATA for reps20 seconds on, 10 seconds off. As much as I LOVE my CrossFit garage gym, I soon realized that even those posts about my at-home gym werent being AS helpful as they could be!
Get your body moving. 5 pull-ups. Next, do 3 rounds of 10 burpees, 15 sit-ups and 20 air squats.
The workout plan is a 3-6 day split you can follow for the next 6 weeks to build muscle. Workout Brief: Try to complete this workout at a sustained pace, i.e. 100 Push-ups. 4.2 Day 2 Legs and Core. 29; No; Read article. WEEK 3. The 28 day crossfit program for the 28 day crossfit program for 5 beginner friendly crossfit workouts.
100 medicine-ball cleans. Day 5.
Dumbbell squats. There you have it, 30 good workouts you can do without even leaving home. Workout Routines The 3-Day Thanksgiving Weekend Workout Plan. Single Leg Deadlift.
400m Run. 192 Intense Crossfit Travel Wods Pdf 7 T Meals 100 pullups. Find a gym today! Were proud to announce our ultimate 4-week CrossFit Workout Plan that is designed to improve your cardiorespiratory capacity, stamina, endurance, and strength. Heres one that combines air bike and a 400m sprint, also from Go Primal. Run 400 or 4 minutes of cardio ii. Start to squat with a barbell, but hold the down position for two minutes (or as long as you can).
Powerlifting & strength Squat, deadlift, and bench press. HIIT workout sessions are shorter than Crossfit. 1) Learn how to eat healthy. Box Jumps.
4 push ups 4. Rest 2 minutes. Use one pair of dumbbells throughout (pick your own weight) With a running clock, as fast as possible perform 7 rounds of the prescribed work in the order written. NEW E '201 Crossfit Workouts You Can Do At Home Pdf June 2nd, 2020 - 07 Jan 2018 I Have Put Together A List Of 201 Crossfit com. Whats people lookup in this blog: Crossfit Workout Plan Pdf;
The 100 Best CrossFit WOD List With PDF. 16 minute AMRAP 1. this workout "Jason" in honor of his life, family, and courage. 150 Push-Ups. 9 Crossfit Workout List PDF 10 Other List of Workouts What Is CrossFit? Bike for the amount of calories specified, then sprint for distance repeat 5 times, as quickly as you can. Warm Up i.
June 3, 2022. Air Squat.
Warm Up i. 100-m walking lunge. 1. 7 Rounds for Time. 4 leg lifts c. Stretching 11. Jump Rope Workout for Beginners: Option One.
cross training wod bible 2 0 586 more workouts to. Workout a. *.
9 Bounce. Donny. go at a pace you know you can maintain for 10 minutes.
In CrossFit, body-weight movements are considered gymnastics (e.g., air squat, push-up, pull-up, etc.). Higher damper settings allow more air into the flywheel housing. High Knees. Stand with your feet more than shoulder-width apart and hold a barbell across your upper back with an overhand grip avoid resting it on your neck. Slowly sit back into a squat with head up, back straight and backside out. Drive your heels into the floor to push yourself explosively back up. Keep form until youre stood up straight: thats one. 10 burpee tuck jumps.
It is merely just one interpretation of the pOWerATHLETE training system.
400-meter run. Some examples are: AMRAP 20min:
June 15, 2017. This is a long workout, pace it accordingly, and play to your strengths. CrossFit workouts are challenging, motivating, efficient, and high-intense. For example, Thirty to forty minutes is a usual workout duration for one HIIT workout session, while you can do 60 minutes of one Crossfit session. 200 Air Squats. 3. Can flip thumbs out at the top.
Rest.
Pull-up. In this case, its U.S. Army Specialist Donald L. Nichols, who died while serving in Afghanistan.
Our coaches will make sure that you have everything you need to succeed, and our friendly members will make you feel like home.
All workouts (WODs) are highly challenging and should give you a great workout if you dont have to visit a gym. Wrists should be neutral overhead (not cocked backward or too far forward), palms turned slightly up. There are a few that also have unigue names that describe them like Tabata This!, Fight Gone Bad, and the CrossFit Total. 1. How-to: Complete 21 burpees and 21 thrusters, and then take a short break.
Up The Ladder. The CrossFit Mudtown New Athlete Training Guide is a collection of CrossFit material and images of the foundational movements and methodology of CrossFit.
3 rounds 1. CrossFit is a registered trademark of CrossFit, Inc. CrossFit Training Guide | CrossFit Foundations (continued) Our athletes are trained to bike, run, swim, and row at short, middle, and long distances guaranteeing exposure and competency in each of the three main metabolic