Program Introduction:
Ok, I should probably admit to you right here and right now, this workout LOOKS easier than it is. The first time I did it, I could barely keep up. Second time I hit it, did so much better but muscle fatigue still got the best of me in the metcon circuit. So my advice is to pace yourself, drop your ego and go with a lighter weight, and push yourself forward – even when that voice in the back of your head says ENOUGH! Keep going and each week, raise the standard. At the end of the MetCon, we’ll hit a few strength based exercises to round off the program.
Warm Up:  Before you begin this workout you’re going to definitely want to do about 5-10 mins of easy cardio to get the blood flowing and your body ready to train. You can also follow with foam rolling any areas of your body that are tight or sore. Once you do this, you’re ready to begin.  Â
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| Exercise Name | Reps | Sets | Weight and Notes | Tempo | Rest |
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Metabolic Circuit For each of the exercises below you will perform one set, then move onto the next. The goal is to keep your HR up during the entire workout. In fact, I like to specifically wear my HR monitor to ensure I stay above 80% MHR throughout the circuit. You will perform 4 rounds/sets total. Each exercise will have the same amount of reps. S1 – 20r, S2 – 30r, S3 40r, S4 – 45r Now, realize that this is a SUPER HIGH amount of volume. And you will feel your body fatiguing out possibly mid-way through your sets. So if you need to, take a selective rest of no more than 30s and continue to push through the rest of the set and workout. Push your pace and speed with all of these, focus on keeping the HR up and intensity on. |
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S1 – 20r S2 – 30r S3 – 40r S4 – 45r |
4 |
For each of the exercises below you will perform one set, then move onto the next. The goal is to keep your HR up during the entire workout. In fact, I like to specifically wear my HR monitor to ensure I stay above 80% MHR throughout the circuit. You will perform 4 rounds/sets total. Now, realize that this is a SUPER HIGH amount of volume. And you will feel your body fatiguing out possibly mid-way through your sets. So if you need to, take a selective rest of no more than 30s and continue to push through the rest of the set and workout. |
Push your pace and speed with all of these, focus on keeping the HR up and intensity on. | None |
| DB Squat to OH Press Push Up (full or modified) |
S1 – 20r S2 – 30r S3 – 40r S4 – 45r |
4 |
For each of the exercises below you will perform one set, then move onto the next. The goal is to keep your HR up during the entire workout. In fact, I like to specifically wear my HR monitor to ensure I stay above 80% MHR throughout the circuit. You will perform 4 rounds/sets total. Now, realize that this is a SUPER HIGH amount of volume. And you will feel your body fatiguing out possibly mid-way through your sets. So if you need to, take a selective rest of no more than 30s and continue to push through the rest of the set and workout. |
Push your pace and speed with all of these, focus on keeping the HR up and intensity on.Controlled/Your Own Pace | None |
| BB Deadlift – Feet Together |
S1 – 20r S2 – 30r S3 – 40r S4 – 45r |
4 |
For each of the exercises below you will perform one set, then move onto the next. The goal is to keep your HR up during the entire workout. In fact, I like to specifically wear my HR monitor to ensure I stay above 80% MHR throughout the circuit. You will perform 4 rounds/sets total. Now, realize that this is a SUPER HIGH amount of volume. And you will feel your body fatiguing out possibly mid-way through your sets. So if you need to, take a selective rest of no more than 30s and continue to push through the rest of the set and workout. |
Push your pace and speed with all of these, focus on keeping the HR up and intensity on.Controlled/Your Own Pace | None |
| DB Bent Over Row |
S1 – 20r S2 – 30r S3 – 40r S4 – 45r |
4 |
For each of the exercises below you will perform one set, then move onto the next. The goal is to keep your HR up during the entire workout. In fact, I like to specifically wear my HR monitor to ensure I stay above 80% MHR throughout the circuit. You will perform 4 rounds/sets total. Now, realize that this is a SUPER HIGH amount of volume. And you will feel your body fatiguing out possibly mid-way through your sets. So if you need to, take a selective rest of no more than 30s and continue to push through the rest of the set and workout. |
Push your pace and speed with all of these, focus on keeping the HR up and intensity on.Controlled/Your Own Pace | None |
|
S1 – 20r S2 – 30r S3 – 40r S4 – 45r |
4 |
For each of the exercises below you will perform one set, then move onto the next. The goal is to keep your HR up during the entire workout. In fact, I like to specifically wear my HR monitor to ensure I stay above 80% MHR throughout the circuit. You will perform 4 rounds/sets total. Now, realize that this is a SUPER HIGH amount of volume. And you will feel your body fatiguing out possibly mid-way through your sets. So if you need to, take a selective rest of no more than 30s and continue to push through the rest of the set and workout. |
Push your pace and speed with all of these, focus on keeping the HR up and intensity on.Controlled/Your Own Pace | None | |
| Overhead Squat |
S1 – 20r S2 – 30r S3 – 40r S4 – 45r |
4 |
For each of the exercises below you will perform one set, then move onto the next. The goal is to keep your HR up during the entire workout. In fact, I like to specifically wear my HR monitor to ensure I stay above 80% MHR throughout the circuit. You will perform 4 rounds/sets total. Now, realize that this is a SUPER HIGH amount of volume. And you will feel your body fatiguing out possibly mid-way through your sets. So if you need to, take a selective rest of no more than 30s and continue to push through the rest of the set and workout. |
Push your pace and speed with all of these, focus on keeping the HR up and intensity on.Controlled/Your Own Pace | None |
|
S1 – 20r S2 – 30r S3 – 40r S4 – 45r |
4 |
For each of the exercises below you will perform one set, then move onto the next. The goal is to keep your HR up during the entire workout. In fact, I like to specifically wear my HR monitor to ensure I stay above 80% MHR throughout the circuit. You will perform 4 rounds/sets total. Now, realize that this is a SUPER HIGH amount of volume. And you will feel your body fatiguing out possibly mid-way through your sets. So if you need to, take a selective rest of no more than 30s and continue to push through the rest of the set and workout. |
Push your pace and speed with all of these, focus on keeping the HR up and intensity on.Controlled/Your Own Pace | None | |
| Renegade Hip Bridge |
S1 – 20r S2 – 30r S3 – 40r S4 – 45r |
4 |
For each of the exercises below you will perform one set, then move onto the next. The goal is to keep your HR up during the entire workout. In fact, I like to specifically wear my HR monitor to ensure I stay above 80% MHR throughout the circuit. You will perform 4 rounds/sets total. Now, realize that this is a SUPER HIGH amount of volume. And you will feel your body fatiguing out possibly mid-way through your sets. So if you need to, take a selective rest of no more than 30s and continue to push through the rest of the set and workout. |
Push your pace and speed with all of these, focus on keeping the HR up and intensity on.Controlled/Your Own Pace | Rest 90s after this exercise and repeat for number of sets/rounds above |
| Straight Sets | |||||
|
S1 – 15r S2 – 15r S3 – 15r |
3 | For each of these, the weight will INCREASE for each set. So the goal is sort of a progressive overload with volume.  | 2/0/2 | 50-60s | |
| Incline DB Press |
S1 – 15r S2 – 12r S3 – 10r |
3Â |
For each of these, the weight will INCREASE for each set. |
2/0/2 | Â 60-80s |
| 1 Arm Cable Lateral Shoulder Raise |
S1 – 15r S2 – 18r S3 – 20r |
3 |
For each of these, the weight will stay the same for each set, but the challenge will go up with each set since we are adding reps. So the goal is sort of a progressive overload with reps. |
2/0/2 | 50-70s |
TERMS AND REFERENCE
We suggest you refer to Bodybuilding.com’s amazing exercise database for full video tutorials.  That can be found here: http://www.bodybuilding.com/exercises/
** AMRAP – As many reps as possible
** Super Set – perform one set of each of the exercises back to back with no rest in between, you may rest as notated below after the second exercise
** Giant Set – perform one set of each of the exercises back to back with no rest in between, this is basically like a circuit; rest only after the final exercise as notated.
** Straight Set – perform the first set, rest, then perform the next set, rest, and repeat until you reach the final set. This is not performed as the circuit type of work above.
** BB = Barbell, DB = Dumbbell, KB = Kettlebell, RB = Resistance Band, SB = Stability Ball, SA = Single Arm, SL = Single Leg, BO = Bent Over
** Tempo = Eccentric (Returning to start)/Hold at the bottom of the motion/Concentric (Starting the motion)/Hold at the top of the motion. Example: Squat 2/0/2/0 2 to lower into the squat, no hold at the bottom, 2 to stand up, no hold at the top.
Kat
This right here tho’?!?!?! Ummmm yea…it don’t even look easy. Ooooooo…But I can’t wait to do this one. Send help! Roxstar down!!! LOL
Roxie Beckles
Lol girrrl. I about died, BUT I’m actually looking forward to week 2 on this baby tomorrow.
Good luck. I’ll pray for ya. Send the paramedics on standby lol.
Kat
Ummmmmmm…yea….About this here MetCon BB + DB Complex….Kicked my *blankety, blank, blank, blank, blank* But it was oh so good. The prayers were felt (did you get the smoke signals?) I think the spirit of Roxie was with me and I wasn’t going down without a fight! Get yours Sista. May the force be with you. :)
LaKeekster
I just tried this workout for the first time and boyyyyyyyyyyyyy #iwasntready….. Gonna definitely try again.