METCON3 Workout - February 4 and 7

As METCON3 has gotten more popular at my gym, they have added a few more classes with different instructors.  I took Saturday's class with a new instructor, upped my weight more than I have in the past, and really pushed it hard. I had a great workout and was looking forward to Tuesday's class.  One of the things I love about METCON3 is that it is always different.  The instructors have a giant list of various intensity workouts that they can mix and match to make each class unique.  Unfortunately, as soon as the instructor began to demo a few of the exercises, I just knew that it was going to be the same as Saturday's class.  With the exception of the one move, it was the same.  Good and bad, I guess.  I knew what to expect, but I also knew that I could get through it.

Here it is:

Equipment:

Heavyish dumbbells - I used 12 lbs and 15 lbs

ViPR - I used the 7kg (15 lb) one

ViPR

Moves (1 minute each, repeat whole sequence 3X):

• Dead lift - with 15 lb dumbbell in each hand
• Alternating lunges with double bicep curl to overhead press - with 12 pound weight in each hand
• Shuffle squat - with ViPR resting on ground and grabbing with arm opposite side of ViPR (He uses the same arm in the picture.  Opposite arm gives an additional row movement. 

Shuffle Squat

• Side lunges - 15 lb dumbbell in each hand
• Wide rows in plank position - 15 lb dumbbell in each hand

Plank Row - keep elbows out away from body, instead of in close (renegade row)

• Thread the needle with ViPR - alternating upper/lower arms each time

Thread the Needle

• Hip thrusts - with two 15 lb dumbbells held on hips (option to do on toes)

Hip Thrusts

•  Push ups with open side plank

Push up with Side Plank

•  Jumps over ViPR - jump back and forth over ViPR as quickly as possible (try to avoid a double hop on each side).  Alternate exercise from Saturday's workout - star jumps

Star Jump

•  Plank - touch toe to opposite hand trying to keep leg straight (I couldn't, but the instructor could).  Alternate sides.

Plank with Toe Touch

Final Cardio Blast (1 minute each):

• Jump lunges with ViPR on shoulder - with each jump, push ViPR over head and over to the other shoulder

Starting Position - Jump lunge and alternate shoulder each time

• Curtsy squat with upper cut, alternating sides - I used 15 lbs each hand
• Modified burpee - with ViPR lying vertically next to you (for distance reference), start standing at the back of the ViPR and jump squat to the front.  Do a burpee with push up at the bottom, come back up, and football shuffle back to starting position.