The whole course is about 3 - 5 miles:
TABATA – At all Tabata challenges you will be required to complete 4 minutes of interval training. Tabata is 20 seconds of maximum effort followed by 10 seconds of rest. Maximum effort is defined as proper form combined with as many reps as possible.
***During Metro Dash you will complete the following Tabata Challenges:
-BEAR LUNGES – What do you get when you mix bear crawls with lunges? Bear Lunges. You’ll perform walking lunges from one set of cones to another and then bear crawl back to the first set of cones.
THE GAUNTLET (completed twice):
-Power Ropes – You’ll grab a set of these ropes and complete 30 seconds
of intense movements.
-Tire Flips – You’ll flip these 150lb tractor tires from one set of cones to
another and then back again for a total of 12 flips.
-TRX Rows – You’ll complete 12 reps of inverted TRX rows.
-Sled Drag – You’ll sprint with a 50lb sled from one set of cones to another
and then back again.
-Slam Balls – You’ll slam a 12lb rubber ball into the ground 12 times. The
goal is to catch it after only one bounce.
-Box Jumps – You’ll perform 12 box jumps on either an 18” or 24” metal
-Kettlebell Swings – You’ll complete 12 Kettlebell swings using either a
15lb or 25lb bell.
-The Wall – You’ll jump over an 8’ wall.