Every Friday here in Minnesota I train a group of people that train so consistently and so hard it blows me away. The idea, you’ve survived the week and you want to end it on strong note. I call my group the “Champions Club” because it takes grit to do what they do week after week and they are all in it together.
I’ve created these new Friday workouts the same way. They will be challenging workouts but doable and you can feel like you improved yourself and gotten a jump start to the next week.
This workout is a metcon meaning it is a metabolic conditioning workout. Metcons are designed to maximize the body’s energy systems, enhance endurance, and boost overall work capacity in a shorter period of time.
4 characteristics of a metcon workout are high intensity, time-efficient, full-body focus, varied movements, and scalable.
A metcon workout will push your endurance, fit into your busy schedule, and when you do these workouts with other people it can foster a deep sense of community.
The Workout:
Duration: 30 minute workout
Format: 3 Rounds for time (RFT) or AMRAP (as many Rounds as possible), within a 30 minute window.
Equipment: None required (optional mat, or a bench/box for dips)
Warmup: 6-8 minutes of squats, pushups, high knees, anything to get the core temperature of the muscle warm. A few slow stretches.
- Mountain Climbers x20
- Glute Bridges x20
- Full Burpees x12
- Squat Jumps x20
- Push-ups x12
- Plyo Split Squats x20
- Tricep Dips x20
Maintain smooth, controlled movements to protect the shoulders and knees. Hydrate before, during, and after the workout. Focus on quality over quantity. Don’t rush your reps keep very good form while doing each rep.
ENJOY!!
