WOTW : H.I.I.T & METCON
Workout of the week!
For this week's workout we are going to focus on H.I.I.T and METCON. The workout itself is taken out of the Burn Program, so if it looks familiar... thats why! If you are not on the Burn Program, be sure to click the link above and sign up! It is for the intermediate and advanced, but we can make some changes to fit your current fitness level. It is certainly a challenging program, but that is how we get stronger mentally and physically! Now... on to the workout!
**Be sure to warm up before starting this workout as it is has strenuous resistance and aerobic training. The first part of this workout (Incline Treadmill walk or row machine) is the warm up. Good luck!
IMPORTANT NOTES
As always with METCON, it is crucial you time your rest intervals. This will also help keep you on track and focused as you get more fatigued in the latter parts of the workout.
Perform Circuit A together as a group going through each exercise and desired rep range. From the exercises listed above... it should go like this.
Circuit A:
Push up - 21 reps - 30 second rest ; Burpee - 21 reps - 30 second rest ; Mountain Climber - 21 reps (count every other knee as you bring it in to your chest) - 30 second rest ; Butterfly Situp - 21 reps - 30 second rest.
That is 1 round. You will begin Round #2 back with pushups - 15 reps - 30 sec rest ; and so on...
Circuit B:
After taking about a minute and 30 second rest after completing Circuit A, begin Circuit B. You will perform circuit B in the same fashion you performed Circuit A. You will start with "Box Jumps" and work your way down.
You will need to make sure you have your clock or stopwatch handy for this entire circuit as you will no be doing a desired rep range. Rather, you will be doing AS MANY REPS AS POSSIBLE (AMRAP) in 30 seconds, then resting 30 seconds.
After the last exercise of the circuit (Wall Ball), you will run 0.25 mile on the treadmill.
You will complete this circuit (4) TIMES!
If you have any questions please let me know. Comment here or shoot me an email mattbeard@newavecoaching.com and I will be more than happy to help out. Please like our page on Facebook or follow NEWAVEFITNESS on Instagram!
Also if you are not currently on the Burn program and want your free copy and access on the app, enter your email below and we will get your started!
**DISCLAIMER: I personally promise to you that I will not be sending you emails every day or bombard you with information. This is strictly for the program. However, you may send me an email if you'd like with questions or if you need some advice! Thanks!
