Metabolic training Sessions
Here is a few metabolic sessions that can be done in you’re own time. Please feel free to ask any of the coaches or reception staff for help if you are unsure of any of the exercises! We will be willing to help you out where we can. It is very important that you are doing the exercises correctly, not only to prevent injury but to get the best results! Remember if you cheat, you are only cheating yourself so make sure you get all the reps out. Goodluck
To Time, To Time
1st Circuit- Do 3 times through
Squats to Tyre (50reps 2st round, 45 2nd round, 40 reps 3rd round)
Small Block x 1
2nd Circuit– Do 3 times through
Chin-ups / Body rows (x 20 1st round, x 15 2nd round and x 10 3rd round)
Pushups (20, 15, 10)
Small Block x 1
Both circuits are times so do them as fast as you can permitted you are performing the exercises correctly!
Sick Sensation
Small street hill sprint
Burpees x 10
Single Arm KB swings x 10 each arm
Mountain Climbers x 40
Flap Jacks
Squat to high pull x 10
Push-ups x 10
Do 4 times through
Duke Blitz
Dukenfield 4-6 times
20 Pushups
20 Squat jumps
20 Burpees
20 Ab line walkouts
Level 2
8 Bear Crawls
2 Arthur Blocks
20 Tyre flips
40 Dead lifts
40 Chins
40 Squat to Press
40 Sledges
The Choice is Yours!
Dumbbell Kettle Bell
Snatch (single arm) – 10 each arm Swings – 20
Reverse Lunge – 20 Reverse Lunge – 20
Diagonal Bent over Row – 10 each arm Bent over Row – 10 each arm
Squats – 20 Front Squat – 20
Chops – 10 each arm High Pull x 20
BW squat jumps – 20 BW Squat Jumps – 20
Complete (either the DB or KB – not both) 3 times through
After each Set do either:
- 6 Bear Crawls
- 4 Ab Plate Walks
- 1 Arthur Block run
Making sure you do all 3 of the exercises i.e. don’t do the bear crawls twice!
Abs to finish
20 Toe touches
15 Push Ups (chest to floor)
15 Toe Touches
10 Push Ups (chest to floor)
Small Street Blitz!
You can complete exercises and then hill or hill and then exercises. Whichever way you will complete both in the quickest time!
Small street x 6
Pushups x 20
Squat Jumps x 20 (deep)
Burpees x 20
Ab line walkouts x 20
300 reps to Heaven
25 V sit-ups
50 Squat to press
25 Pushups
50 KB swings
50 Burpees – Chest to Floor
50 Squat to Upright Row
50 Mountain Climbs
“The Ally Thomson Melee’
Arthur Block
3 times through:
- 60Kg Prowler – x 10 laps
- Tyre Flips – x 15
- BB Push Press 40Kg – x 25
- Ab Drags – x 4 Laps
- DB Bent over Row 28Kg – x 10 each side
Arthur Block
Duke it up!
Start: FGT room to Dukenfield hill. Complete 4 or 6 hills to time. Must go around the sign at the bottom of hill, it’s on the right side if facing downhill. Must touch white line at top!
From here left onto commercial road and right on Wickham and left onto Montpillier road into Dukenfield.
1:1 partner Session
3 x Block run
Partner 1 then commences complex 1 when block runs have been completed
After complex has been completed for each round, move onto ‘active Recovery’ of V’s, 10 each side. Quicker you get through the Ab’s the more recovery you get!
Complex 1: x 3
- Burpees x 10
- Squat to press x 10
- Box jump x 10
3 times through
Complex 2: x 3
- K/B swings x 10
- Pushups x 10 (deep)
- 1 arm standing row 10 x each side
