THE METCON TRIAD 2.0

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/9375464

PDF Link: https://rebrand.ly/June2020wk3

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. Plyo Stepups


2. Feet-Elevated Pushups


3. Lateral Plyo Stepups


4. Skipping Mountain Climbers


5. Crossover Run Shuttle


6. Hollow-Body Hold

REST 3 MINUTES

PART 2: THE METABOLIC MATRIX

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

1. Stepup Thruster- LEFT

2. Stepup Thruster- RIGHT

3. Stepup Clean- LEFT

4. Stepup Clean- RIGHT

5. Stepup Snatch- LEFT

6. Stepup Snatch- 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. 1-2 Speed Combo: HIGH- Orthodox Stance
2. Close-Grip Fist Pushups
3. 1-2 Speed Combo: HIGH- SouthPaw Stance
4. Wide-Grip Fist Pushups
5. 1-2 Speed Combo: LOW- Orthodox Stance
6. Linear Bear Crawl
7. 1-2 Speed Combo: LOW- SouthPaw Stance
8. Lateral Bear Crawl

DONE!
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All my apparel is from my men’s athleisure line at www.SleevesSoldSeparately.com

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!