Metabolic Nightmare - By: Chad Moeller

Push -Do 15 reps of everything, go circuit style in order minimal rest, go 2x through

 

1:                            Bench Press

 

2:                            TRX Atomic Push Ups (Use Stability Ball if noTRX)

 

3:                           Alternating Explosive Landmine Presses (15 each arm. 30total)

 

4:                            Dips or Bench Dips {compound set with} Tricep Kickbacks (use light tofinishoff)(Rest 1 to minutes repeat once… then proceed to the MetabolicNightmare)

 

 

 

Metabolic Nightmare Round ( Mark off 50 yards)

 

5 Tractor Tire Flips towards 50 yard marker… Sprint the remaining distance to the marker, sprint back and flip Tractor Tire 5 more times back to where you started.

 

(Rest 2 – 3 minutes)

 

 

 

Lower Body -Do 15 reps of everything, go circuit style in order minimal rest, go 2x through

 

1:                            BarbellSquat

 

2:                            Skipping Lunges (16 total – 8 eachleg)

 

3:                            Lateral Lunge from step (approx. 8 inch drop[standardstep]) 4:                                Lateral Explosive Hop Stepup

 

(Start from the side of box with on leg on box. Drive the foot planted on floor upward and hop with the foot that is planted on bench)

 

 

 

Metabolic Nightmare Round (Tabata Style  20 sec on/ 10 sec off - 4 rounds)

 

Sledge Hammer Swings to to Tire (Rest 2 – 3 minutes)

 

 

 

Pull -Do 15 reps of everything, go circuit style in order minimal rest, go 2x through

 

1:                            Pull Ups*  (as many as possible up to 15reps)

 

2:                            TRX (Or CableRows)

 

3:                            ReverseRaises

 

4                                             Barbell BicepCurls

 

 

 

Metabolic Nightmare Round ( Mark off 50 yards)

 

5  Tractor Tire Flips towards 50 yard marker… Sprint the remaining distance to the marker, sprint back and flip Tractor Tire 5 more times back to where youstarted.