LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Metabolic
Warm-Up Blocks
3D MAPS Warm-Up
Horizontal
3D MAPS Warm-UP
Set reps
1 6-12 each side
Workout Blocks
SIIS Whole Body Workouy
Circuit x 3
1.5 MB Halo
Set time load Tempo Rest
1 60s light controlled 20s
2 60s light controlled 20s
3 60s light controlled 20s
[J] – Fundamental Get Up
Set time Tempo Rest
1 60s controlled 20s
2 60s controlled 20s
3 60s controlled 20s
Controlled Skater
Set time Tempo Rest
1 60S controlled 20S
2 60S controlled 20S
3 60S controlled 20S
World’s Greatest Stretch
Set time Tempo Rest
1 60s controlled 20s
2 60s controlled 20s
3 60s controlled 20s
MB Loaded T-Lunge
Set time load Tempo Rest
1 60s light controlled 20s
2 60s light controlled 20s
3 60s light controlled 20s
“Z” Get Up
Set time Tempo Rest
1 60s controlled 20s
2 60s controlled 20s
3 60s controlled 20s
MB Squat to Press
Set time load Tempo Rest
1 60s light controlled 20s
2 60s light controlled 20s
3 60s light controlled 20s
Upward Downward Dog
Set time 0 Tempo Rest
1 60s controlled 20s
2 60s controlled 20s
3 60s controlled 20s

Metab SIIS Whole Body Workout

Workout
Mechanical
Metabolic
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT

Today's session involves a series of whole body integrated exercises using Medicine Balls and Bodyweight exercises performed in a circuit-like fashion. Try to maintain a steady heart rate between 65-75%. Regress or slow down tempo of exercises as you experience heart rates above this intensity.

Warm-Up Blocks

3D MAPS Warm-Up
Horizontal Loading

UMT
3D MAPS Warm-UP
Follow along with the great warm-up to prepare you body for upcoming workout.
Set Reps
1 6-12 each side

Workout Blocks

SIIS Whole Body Workouy
Circuit x 3

Perform in a circuit fashion. Regress exercises if you feel like the RPE is above 7 out of 10.

LMT
1.5 MB Halo
time 60s
load light
Tempo controlled
Rest 20s
Set Time Load Tempo Rest
1 60s h:m:s Light Controlled 20s (h:m:s)
2 60s h:m:s Light Controlled 20s (h:m:s)
3 60s h:m:s Light Controlled 20s (h:m:s)

Alternate Sides

ULT
[J] – Fundamental Get Up
time 60s
Tempo controlled
Rest 20s
Perform as smooth as possible.
Set Time Tempo Rest
1 60s h:m:s Controlled 20s (h:m:s)
2 60s h:m:s Controlled 20s (h:m:s)
3 60s h:m:s Controlled 20s (h:m:s)
UMT
Controlled Skater
time 60S
Tempo controlled
Rest 20S
Set Time Tempo Rest
1 60S h:m:s Controlled 20S (h:m:s)
2 60S h:m:s Controlled 20S (h:m:s)
3 60S h:m:s Controlled 20S (h:m:s)
UMT
World’s Greatest Stretch
time 60s
Tempo controlled
Rest 20s
Set Time Tempo Rest
1 60s h:m:s Controlled 20s (h:m:s)
2 60s h:m:s Controlled 20s (h:m:s)
3 60s h:m:s Controlled 20s (h:m:s)
LMT
MB Loaded T-Lunge
time 60s
load light
Tempo controlled
Rest 20s
Set Time Load Tempo Rest
1 60s h:m:s Light Controlled 20s (h:m:s)
2 60s h:m:s Light Controlled 20s (h:m:s)
3 60s h:m:s Light Controlled 20s (h:m:s)

Alternate Sides

UMT
“Z” Get Up
time 60s
Tempo controlled
Rest 20s
Set Time Tempo Rest
1 60s h:m:s Controlled 20s (h:m:s)
2 60s h:m:s Controlled 20s (h:m:s)
3 60s h:m:s Controlled 20s (h:m:s)

Alternate Sides

LLT
MB Squat to Press
time 60s
load light
Tempo controlled
Rest 20s
A combination exercise that enhances full body endurance and/or power in the sagittal plane.
Set Time Load Tempo Rest
1 60s h:m:s Light Controlled 20s (h:m:s)
2 60s h:m:s Light Controlled 20s (h:m:s)
3 60s h:m:s Light Controlled 20s (h:m:s)
LAR ULT
Upward Downward Dog
time 60s
0
Tempo controlled
Rest 20s
Set Time Tempo Rest
1 60s h:m:s Controlled 20s (h:m:s)
2 60s h:m:s Controlled 20s (h:m:s)
3 60s h:m:s Controlled 20s (h:m:s)