So a few days back I hit this crazy workout up for my conditioning part of the day.
Fortunately, I caught it all on film so I thought I would post it up here for a nice little early X-Mas present for your viewing pleasure.
You can hit this tough little metabolic resistance workout up this holiday season to blast through all the extra calories your about to consume as well as to help build up some serious conditioning and mental toughness.
Now, before I get into this little workout a bit more, I wanted to ask YOU for a HUGE favor…
You see, next year I plan to take things to a whole other level. In fact, I’ve got a ton of kickass sh*t planned already, but I want to make sure that I got everything that YOU want covered.
So for this, I would like for you to give me your feedback within this quick little survey.
It will take just a few mins and the pay back to YOU will be HUGE.
The more I know about what YOU want, the more I can help give YOU what you want…
No BS there! 😉
So, please take a few minutes and FILL OUT THIS SURVEY.
I’d appreciate it a ton!
Now, let’s dig into this crazy “triple threat” workout.
I call it triple threat because it combines three different types of metabolic conditioning modalities together into one kickass workout.
It looks like this:
1A) E.M.O.T.M (Every Minute on the Minute) x 6 mins
a) Heavy Sandbag Shouldering x 4
b) Ring Muscle Up x 2
***If you can’t get Muscle Ups, hit another variation of push and add a few more reps in for good measure (handstand push ups, dips, ring push ups, ect)
You want to be sure to get in all the reps for both of these movements within the min.
If you’re not sure what E.M.O.T.M is, check this post out HERE.
Between hitting the heavy sandbag shoulderings and the muscle ups, I was cutting it real close towards the end. I couldn’t seem to get a good grip on the rings. Quick transition made it tough!
The second part is a Reverse Ladder Set with Barbell Clean and Presses plus Pull Ups.
2A) 10, 8, 6, 4, 2 of Barbell Clean and Press
2B) 2, 4, 6, 8, 10 of Pull Ups
For this, hit the barbell clean and press for 10 reps first then switch to pull ups for 2 reps and then just run up and down the ladder.
This gets brutal quick!
For the last part of the workout, I hit up a 5 min AMRAP (As many rounds as possible) density set.
These are great to help build up some serious conditioning and strength overtime.
I used these tow movements…
3A) Overhead Squat x 5
3B) Hollow Rocks x 20
Your core definitely starts feeling it towards the end on this one!
Overall, this little workout took about 25 mins. Fast paced and to the point and great for metabolic conditioning.
The intensity of the workout will test you mentally and physically which is what makes it so lethal.
The best time to hit this type of workout would be AFTER your main strength workout. The day I hit this, I hammered out some heavy deadlifts before.
A perfect end to a perfect training session.
Now it YOUR turn to hit this up….
Now, before you do, please make sure to help me out and give me your feedback on this survey.
>>> Train Aggressive 2012 Survey
I would greatly appreciate it!
Oh and BTW, Best wishes to YOU and Merry Christmas!
Live Aggressive and Get Strong!
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