JUNE 2020 WOW WEEK 3: MetCon Triad 2.0!
June 2020 Workouts of the Week (WOWs) • 10m
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!
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http://www.intervaltimer.com/timers/9319905
PDF Link: Week 2 PDF: https://rebrand.ly/June2020Wk2
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