Three drills to promote a metabolic effect. Effort level should be a 5-6 out of 10.
MOVE Metabolic Tri-Set
SISS
Tri-Set
x 3
MOVE Jump Rope
time
45 sec
0
Tempo
slow
Rest
15 sec
time
45 sec
0
Tempo
slow
Rest
15 sec
| Set | Time | Tempo | Rest |
|---|---|---|---|
| 1 | 45 sec h:m:s | Slow | 15 sec (h:m:s) |
| 2 | 45 sec h:m:s | Slow | 15 sec (h:m:s) |
| 3 | 45 sec h:m:s | Slow | 15 sec (h:m:s) |
If you don't have a jump rope, select a different drill of your choosing
ULT
MOVE Run to Back Pedal
time
45 sec
Tempo
controlled
Rest
15 sec
time
45 sec
Tempo
controlled
Rest
15 sec
| Set | Time | Tempo | Rest |
|---|---|---|---|
| 1 | 45 sec h:m:s | Controlled | 15 sec (h:m:s) |
| 2 | 45 sec h:m:s | Controlled | 15 sec (h:m:s) |
| 3 | 45 sec h:m:s | Controlled | 15 sec (h:m:s) |
Run approximately 10 yards and then back pedal.
ULT
MOVE Lateral Shuffle
reps
45 sec
Tempo
controlled
Rest
15 sec
reps
45 sec
Tempo
controlled
Rest
15 sec
Prepare the front foot to move. Reach with the front foot and push with the back foot. Use a catch up step and repeat.
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 45 sec | Controlled | 15 sec (h:m:s) |
| 2 | 45 sec | Controlled | 15 sec (h:m:s) |
| 3 | 45 sec | Controlled | 15 sec (h:m:s) |