Day 6 Workout

Sorry I’m getting this out so last minute!

Today is all metabolic resistance training. Pay close attention to the tempos in each of these.

How to read tempos. You will see a paranthesis followed by 4 numbers after (i.e. 4010). The first number is the eccentric, or the lowering of the movement. The 2nd number is the pause on the bottom or top (if any). The 3rd number is the concentric portion, or the point when your muscle contract to bring your bodyweight up. The 4th number is a pause on the top or bottom (if any). For example, for a 4010 air squat. There is a 4 second drop, followed by no pause at the bottom, followed by 1 second back up to the top of the squat position, to no pause at the top).

LMK if you have any questions about this.

 

WARM UP (same as yesterday)

 

  • Foam Roll – Front of quads, back, lats, calves 1 min per side per area

  • Rotary Stability Push Ups – 40s AMRAP

  • Alternating Side Lunges – 40s AMRAP

  • Turkish “Sit” ups – 40s per side AMRAP

Just 1 Round

 

Circuit #1: METABOLIC RESISTANCE TRAINING

 

– Split Squats (4040) x8ea

– Push Ups (5010) x10

– Side Plank Knee Drives (2020) x 8ea

 

Rest 40s. Repeat 4 more times for a total of 5 rounds.

 

Circuit #2: METABOLIC RESISTANCE TRAINING

 

– Air Squats (5020) x20

– Rotary Stability Push Ups (3030) x10 total

– High Knees (xxxx) x100

– RKC Planks x60s

 

Rest 50s. Repeat 2 more times for a total of 3 rounds. ****(xxxx) means explosive

 

Circuit #3: METABOLIC RESISTANCE TRAINING

 

– Burpees (xxxx) x10

– Mountain Climbers (2020) x16 total

– Reverse Lunges (30×0) x8ea

 

Rest 60s. Repeat 2 more times for a total of 3 rounds.

 WARM UP

CIRCUIT #1

 

CIRCUIT #2

CIRCUIT #3