Set	time
1	3 mins

Set	reps	weight_percent	Tempo
1	6	50% of Clean	controlled
2	5	55% of Clean	controlled

Set	reps	weight_percent	Tempo
1	6	50% of clean	fast
2	5	55% of clean	fast

Set	reps	weight_percent	Tempo
1	6	50% of clean	fast
2	5	55% of clean	fast

Set	reps	weight_percent	Tempo
1	6	50% of clean	controlled
2	5	55% of clean	controlled

Set	reps	weight_percent	Tempo	Rest
1	6	50% of clean	explosive	3 minutes
2	5	55% of clean	explosive	3 minutes

Set	time	load	Tempo
1	20s	moderate	fast
2	20s	moderate	fast

Set	time	Tempo	Rest
1	20s	fast	40s
2	20s	fast	40s

Set	time	load	Tempo
1	20s	moderate	fast
2	20s	moderate	fast

Set	time	Tempo	Rest
1	20s	fast	120s
2	20s	fast	120s

Set	time	intensity	Rest
1	10s	100%	110s
2	10s	100%	110s
3	10s	100%	110s
4	10s	100%	110s
5	10s	100%	110s

Set	time	Rest
1	60 ea	20

Metab Community WorkOUT – HIIT Multimodal (Sinclair)

Workout

Mechanical

Metabolic

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

This is a multi modal HIIT session. There are circuits of HIIT training that are cyclical, PHA and WBI. The training session should take 60 minutes to complete.

Warm-Up Blocks

7-Step Prep 4Q Whole Body Warmup Block
Horizontal Loading

Perform this 4Q Whole body Warm up to prepare you for this training session.

Rub and Scrub Pelvis

Set	Time
1	3 mins h:m:s

FLUID DYNAMIC - Intended to be used to move fluid (blood, lymph, water) in order to set the right internal body conditions to optimize tissue behaviors. Use these strategies as part of an effective warm-up, or as part of a structured recovery day.

LAR ULT
Prone Push Back Squat

Perform the exercise off of a small bench or chair if you can't get to the ground.

Set	Reps
1	8

MOBILITY - Used to foster and maintain space in the body’s segments

LLT
ViPR PRO Pre Position Triplane Foot Reaches

Set	Reps
1	9

SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions

LMT
DB Multi-planar Lunge with Reaches

Set	Reps
1	9

MOBILITY - Used to foster and maintain space in the body’s segments

LMT
Dual Mini Band Side Shuffle

Set	Reps
1	10

SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions

LLT
Shoulder Activation: 1-Arm Band Resisted Ward Walk

Set	Reps
1	6

EXCITATION - Intended to both up and down regulate motor units quickly to activate the system for proper joint and body motions

UMT
Eye Tracking Rotational Jump

Set	Reps
1	6

STIMULATION - Intended to stimulate sensory-motor responses

Workout Blocks

HIIT Linear (Clean)- PHA
Circuit x 2

This is a Clean Combination Block. This is a step by step series of drills for the Olympic Barbell Clean. Perform each exercise in succession. There are 5 exercises steps in this training block. Take 3 minutes to give yourself enough time to recover from this complex.

LLT
BB Deadlift Neutral Stance

reps 6

weight_percent 50% of Clean

Tempo controlled

Set	Reps	Weight	Tempo
1	6	50% Of Clean %	Controlled
2	5	55% Of Clean %	Controlled

LLT
BB Clean Pull from the Hang

reps 6

weight_percent 50% of clean

Tempo fast

Clean grip, Start from knee, mid thigh or waist pull as high as sternum

Set	Reps	Weight	Tempo
1	6	50% Of Clean %	Fast
2	5	55% Of Clean %	Fast

LLT
BB Hang Clean

reps 6

weight_percent 50% of clean

Tempo fast

Starting position from mid thigh or above. Catch in Squat.

Set	Reps	Weight	Tempo
1	6	50% Of Clean %	Fast
2	5	55% Of Clean %	Fast

LLT
BB Front Squat Wide Stance

reps 6

weight_percent 50% of clean

Tempo controlled

Set	Reps	Weight	Tempo
1	6	50% Of Clean %	Controlled
2	5	55% Of Clean %	Controlled

LLT
BB Push Jerk

reps 6

weight_percent 50% of clean

Tempo explosive

Rest 3 minutes

Bar starts in front rack position, explode vertically and drop under bar

Set	Reps	Weight	Tempo	Rest
1	6	50% Of Clean %	Explosive	3 minutes (h:m:s)
2	5	55% Of Clean %	Explosive	3 minutes (h:m:s)

HIIT Power 1:1
Giant Set x 2

Perform 2 Linear drills(loaded then unloaded) for 20 seconds each, then take 40s rest then perform 2 Multidirectional drills (loaded then unloaded) for 20s each then take 120s rest. Repeat two times.

LLT
Explosive Squat Press

time 20s

load moderate

Tempo fast

Set	Time	Load	Tempo
1	20s h:m:s	Moderate	Fast
2	20s h:m:s	Moderate	Fast

Challenge: How many reps can you perform in 20s?

ULT
Prone Hand Over the lines Side

time 20s

Tempo fast

Rest 40s

Develops fine motor control at the hands and primes the body for coordinated use of them.

Set	Time	Tempo	Rest
1	20s h:m:s	Fast	40s (h:m:s)
2	20s h:m:s	Fast	40s (h:m:s)

LMT
Rotational Slam

time 20s

load moderate

Tempo fast

Set	Time	Load	Tempo
1	20s h:m:s	Moderate	Fast
2	20s h:m:s	Moderate	Fast

Make sure to alternate sides

UMT
Shuffle w Transverse Breakdown

time 20s

Tempo fast

Rest 120s

Enhances frontal and transverse plane agility in the lateral direction.

Set	Time	Tempo	Rest
1	20s h:m:s	Fast	120s (h:m:s)
2	20s h:m:s	Fast	120s (h:m:s)

AHHPSL2 Spike Waves Cyclical HIIT: Bike
Horizontal Loading

Ride at an all-out effort for 10 seconds straight followed by a light ride (below 40%) for 110seconds

5 Intervals = 10 min total

Watch your HR carefully. If you have not returned back down to full recovery below threshold take more rest time.

LLT
Stationary Bike

Enhances power and/or endurance in the sagittal plane.

Set	Time	Intensity	Rest
1	10s h:m:s	100% RPE	110s (h:m:s)
2	10s h:m:s	100% RPE	110s (h:m:s)
3	10s h:m:s	100% RPE	110s (h:m:s)
4	10s h:m:s	100% RPE	110s (h:m:s)
5	10s h:m:s	100% RPE	110s (h:m:s)

Cool Down Blocks

Post Work Out Stretching
Circuit x 1

Do this recovery block to enhance your recovery post work out.

GPR
4:7:8 Parasympathetic Breathing

reps 10

1 Cycle of Breath = Inhale for 4 Seconds Hold Breath for 7 Seconds Exhale for 8 Seconds. Repeat for a specific amount of breaths or for a time period. Be sure to find a comfortable posture to relax in.

Set	Reps
1	10

LAR ULT
Seated 90-90 Stretch

time 60 ea

Rest 20

Stretch for the hips

Set	Time	Rest
1	60 ea h:m:s	20 (h:m:s)

ULT
IR Active Hamstring Stretch

reps 10

Set	Reps
1	10

LAR ULT
Quadruped Medial Hip Stretch

reps 10

Set	Reps
1	10

LMT
Loaded Rotational Hip Flexor Stretch

reps 10

Set	Reps
1	10

loaded or unloaded if you wish

Warm-Up Blocks

7-Step Prep 4Q Whole Body Warmup Block Horizontal Loading

Rub and Scrub Pelvis

LAR ULT Prone Push Back Squat

LLT ViPR PRO Pre Position Triplane Foot Reaches

LMT DB Multi-planar Lunge with Reaches

LMT Dual Mini Band Side Shuffle

LLT Shoulder Activation: 1-Arm Band Resisted Ward Walk

UMT Eye Tracking Rotational Jump

Workout Blocks

HIIT Linear (Clean)- PHA Circuit x 2

LLT BB Deadlift Neutral Stance reps 6 weight_percent 50% of Clean Tempo controlled

LLT BB Clean Pull from the Hang reps 6 weight_percent 50% of clean Tempo fast

LLT BB Hang Clean reps 6 weight_percent 50% of clean Tempo fast

LLT BB Front Squat Wide Stance reps 6 weight_percent 50% of clean Tempo controlled

LLT BB Push Jerk reps 6 weight_percent 50% of clean Tempo explosive Rest 3 minutes

HIIT Power 1:1 Giant Set x 2

LLT Explosive Squat Press time 20s load moderate Tempo fast

ULT Prone Hand Over the lines Side time 20s Tempo fast Rest 40s

LMT Rotational Slam time 20s load moderate Tempo fast

UMT Shuffle w Transverse Breakdown time 20s Tempo fast Rest 120s

AHHPSL2 Spike Waves Cyclical HIIT: Bike Horizontal Loading

LLT Stationary Bike