Metcon Circuit: BB + DB Complex

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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.    


 

Exercise Name Reps Sets Weight and Notes Tempo Rest

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.

BB Overhead Reverse Lunges

 

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

Mountain Climber BB

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

DB Double Arm Swing

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

Lat Pull Down

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

For each of these, the weight will INCREASE for each set.

2/0/2  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.

4 replies on “Metcon Circuit: BB + DB Complex

  • 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.

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