THE METCON TRIAD 3.0

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/9408329

PDF link: https://rebrand.ly/June2020wk4

PART 1: THE REVERSE METACONDA

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

1. Swings


2. Blast-Off Pushups


3. Running Lunge- Left


4. Running Lunge- Right


5. Sprint-Backpedal Agility Shuttle (1-2-3 Step Progression)


6. Breathing Plank

REST 3 MINUTES

PART 2: THE METABOLIC MATRIX

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

1. Overhead Triceps Extensions

2. Biceps Curls

3. Bent-Over Rows

4. Overhead Presses

5. Lateral Lunges

6. Linear Lunges

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

REST 2 MINUTES

PART 3: BOXING BURNOUT

Perform 20 seconds of work and 10 seconds of footwork-only recovery twice for each minute:

Minute 1: Linear 1-2 Footwork- Orthodox Stance

Minute 2: Linear 1-2 Footwork- Southpaw Stance

Minute 3: Lateral 1-2 Footwork- Orthodox Stance

Minute 4: Lateral 1-2 Footwork- 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!