Use weight that you keeps you at the metabolic “sweet spot” just below anaerobic (w/o 02) or glycolytic energy system is turned on. 3:1 Work/Rest ratio 45 seconds exercise without rest, recover after completing all exercises. Perform for 15-20 minutes or making it a MetCon repeating cycle for 25-30 minutes.
Dead/Odd Strength AMRAP
SISS
Giant Set
ULT
TRX Sprinter
time
45 sec
Tempo
explosive
Rest
2-3:00 min
time
45 sec
Tempo
explosive
Rest
2-3:00 min
| Set | Time | Tempo | Rest |
|---|---|---|---|
| 1 | 45 sec h:m:s | Explosive | 2-3:00 min (h:m:s) |
Alternate sides.
UMT
Crab under switch get up
time
45 sec
Tempo
controlled
time
45 sec
Tempo
controlled
- maintain a tall spine throughout the exercise
- move with fluid motion
- benefits to this drill include improved hip mobility, fluid dynamics (going from a compressed body position to and extended, standing position. This helps transport blood, lymph, water and interstitial fluid through tissues), ankle mobility, improved body motor control and coordination, increase in metabolic demand (burns a lot of calories) and controlling getting up, and returning to the ground.
| Set | Time | Tempo |
|---|---|---|
| 1 | 45 sec h:m:s | Controlled |
Perform on one side the switch directions on the next set.