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What is the difference between the two? I see it as "conditioning" to be cardio focused and work capacity to be met-con focused on completion of a certain amount of work in a set parameter? What is the benefit of having both in a training day? As most crossfit websites will combine cardio efforts with weightlifting and call it either conditioning or work capacity ? Thanks

Triston | 2013-12-18

You are spot on about the difference/goal of conditioning vs the work capacity. With the conditioning sessions, 99% of the time I keep it single modal and interval or density training. By allow rest and keeping it simple, it decreases the amount of mental stress going into the session and allows the athlete to simply put their head down and train hard! A way you can look at it is simply accessory work. If you find that the conditioning session is decreasing your strength or work capacity effort, then I'd tell you to cut it out. I'm programming to the highest common denominator and then individuals must scale back as needed. More or less, I've found that I'll do the conditioning session in the early morning, eat breakfast then hit the rest of the workout, and that session primes my body for the rest of the workout to be performed later that day. It also puts you at a better mental state when walking into the gym to do strength work knowing that you have the conditioning out of the way! Lastly, this is something that I've been playing around with the last few months, so I'm going with it and down the road, if I find that it isn't getting results then I'll change it. That is what training is all about...trial and error. But for now, I've found it working great so you can expect to see it for at least the remainder of the hatch squat program.
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