OCTOBER 2020 WOW WEEK 4: METABOLIC MAYHEM 4.0
October 2020 Workout of the Week (WOW) • 33m
METABOLIC MAYHEM 4.0
PDF Link: https://rebrand.ly/OCT2020wk4
Custom Pre-Programmed SECONDS PRO APP Interval Timer to automate your training session:
http://www.intervaltimer.com/timers/9815759
PART 1- METABOLIC MOBILITY
- Perform each move for 90 seconds of work at the prescribed tempo with 30 seconds of rest between moves:
DB 1-Arm Shin Box Variation- Left
DB 1-Arm Shin Box Variation- Right
- The training tempo (or rep speed) will change from cycle to cycle as outlined below:
Cycle 1: 30/30/30 Shin Box Complex: Presses/Squats/Thrusters
Cycle 2: Goblet Shin Box Squats
Cycle 3: Shin Box to Lunge
Cycle 4: Shin Box to Stand
REST 2 MINUTES
PART 2- HEAVY DUMBBELL DYNAMITE
Perform each move for 30 seconds of work with 30 seconds of rest between moves:
Left-Arm Shin Box Presses
Right-Arm Shin Box Presses
Left-Arm Lateral Hinges
Right-Arm Lateral Hinges
Left-Arm Suitcase Carries
Right-Arm Suitcase Carries
Left-Arm Floor Presses
Right-Arm Floor Presses
Left-Arm Bent-Over Rows
Right-Arm Bent-Over Rows
Left-Leg, Left-Arm Split Squats
Right-Leg, Right-Arm Split Squats
Left-Arm Cleans or Snatches
Right-Arm Cleans or Snatches
Goblet Squats
Perform up to 2 rounds, resting 3 minutes between rounds.
PART 3- BANDS MAKE ‘EM DANCE
Perform each move for 20 seconds of work with 10 seconds of rest between moves:
Band Punches- Left
Band Punches- Right
Band Pull-Aparts
Band Overhead Triceps Extensions
Band Hammer Curls
Band Overhead Presses
Band Bent-Over Rows
Band Pushups
That’s 1 round. Perform up to 2 rounds, resting a minute between rounds.
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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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