ROD 051413
ROD
Tuesday, 14May13
Metcon Triplets 6:30 pm
3 minutes at each triplet doing 40 second intervals continuously. Go from one movement to the next without stopping.
Take 1:00 rest between each triplet.
Here are the triplets:
- TRX Face Pulls / Dynamax Thrusters / Ball Slams 40-40-40 x 3 = 6min
- Kettlebell Swings / Burpees /Ankle Jacks 40-40-40 x 3 = 6min
- Kettlebell Clean L / Kettlebell Clean R /Sit-outs 40-40-40 x 3 = 6min
- Spiderman Pushups / Sandbag Rotational Hi-Pull / Sit-ups 40-40-40 x 3 = 6min
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3 Stations, 7 minutes each station for Max Rounds
1 min rest in between stations
“Speed”
15 Air squats
15 Box Jumps
“Strength”
15 Kettlebell Swings
15 Push-ups
“Stamina”
15 Burpees
15 Mountain Climbers
Score = Total Rounds for all three station
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Posted in HIIT X-treme, Metabolic Conditioning