THE METCON TRIAD

3 Instant Classic Interval Training Protocols In 1 Full-Body Metabolic Meltdown!

Custom Pre-Programmed SECONDS PRO APP Interval Timer to automate your training session:

http://www.intervaltimer.com/timers/9319905

PDF Link: Week 2 PDF: https://rebrand.ly/June2020Wk2

PART 1: THE METACONDA

Perform every move for 30 seconds of work. Use 30 seconds of rest in Round 1. Use 25 seconds of rest in Round 2. Use 20 seconds of rest in Round 3. Use 15 seconds of rest in Round 4. Use 10 seconds of rest in Round 5. Use 5 seconds of rest in Round 6.

1. Dead-Stop Box Squat Jump


2. Dead-Stop Pushup


3. Drop Step Shuffle


4. Mountain Climber Speed Switches


5. Skater Jump


6. Side Plank Hold L/R (15 seconds/side)

REST 3 MINUTES

PART 2: THE METABOLIC MATRIX

Perform each move for 30 seconds of work with little to no rest between moves:

1. Single-Arm DB Staggered Pushup Row- LEFT

2. Single-Arm DB Staggered Pushup Row- RIGHT

3. Single-Arm Tall-Kneeling DB Overhead Press- LEFT

4. Single-Arm Tall-Kneeling DB Overhead Press- RIGHT

5. Dead-Stop Goblet Split Squat- LEFT

6. Dead-Stop Goblet Split Squat- RIGHT

That’s 1 round. Perform 3 rounds, resting a minute between round after the first 2 rounds.

REST 2 MINUTES

PART 3: BOXING BURNOUT

Perform each move for 20 seconds of work with 10 seconds of rest between moves:

1. Jab (1s)- Orthodox Stance

2. Jab (1s)- Southpaw Stance

3. Jab-Cross (1-2)- Orthodox Stance

4. Jab-Cross (1-2)- Southpaw Stance

5. Jab-Cross-Jab-Cross (1-2-1-2)- Orthodox Stance

6. Jab-Cross-Jab-Cross (1-2-1-2)- Southpaw Stance

7. Jab-Cross-Hook (1-2-3)- Orthodox Stance

8. Jab-Cross-Hook (1-2-3)- Southpaw Stance

DONE!
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Want a DVD-level experience on your big-screen TV with coaching? Join me at YouTube (www.YouTube.com/BJGaddour) for a LIVE follow-along version of this workout this Wednesday at 10am PST/1pm EST with unlimited replay!