by Christian Thibaudeau
Metcon for Muscle – The Fitness Qualities of a Pro
Metcon for Muscle is my most advanced and toughest training plan – the one I use for my top athletes. Almost all of my private athletes want these three qualities equally:
- To build a fully developed muscular body.
- To drop body fat below 10% for walk-around leanness.
- To condition for unstoppable work capacity.
I’ve spent years honing the Metcon for Muscle system to deliver these three goals without sacrifice. You need advanced nutritional support to get through it, but the results are unbeatable and almost unbelievable.
Unfortunately, there are two steep hurdles:
-
Complexity. The training methods and progressions are complex and require my management and coaching, which we now can easily do in the Surge Challenge Coaching forum.
-
Toughness. You must be tough, hungry for gains, and already in good shape to thrive from the plan. Only you can vouch for your fitness integrity. And if you opt in, just like my top athletes, I’ll hold you to the highest standards.
Are You Tough Enough?
Probably not. But if you are tough enough, you’ll develop the muscle mass, the walk-around leanness, and the work capacity of a competition-ready elite athlete.
You’ll need a Surge Base Kit to do the program effectively and gain the most. Pumping muscles with the Surge formula stimulates intracellular growth signaling and protein synthesis, optimizes intracellular pH, sustains boosted nitric oxide, and markedly enhances work capacity and performance.
A Surge dose before and during the workout creates a reactive pump that enables your muscles to train beyond experienced limits. It fuels gains, speeds recovery, and burns fat. You can’t do Metcon for Muscle without it.
Workouts
The plan consists of four weekly workouts organized in 3-week training blocks. Each workout repeats three times before changing the block. You’ll train 12 times in each 3-week block.
Week Schedule
|
|
| Mon |
Push |
| Tue |
Off |
| Wed |
Legs |
| Thu |
Off |
| Fri |
Pull |
| Sat |
Physical Labor |
| Sun |
Off |
- You can start on any day.
- Keep the on/off pattern.
Surge® Workout Fuel Dosing and Mixing Instructions
IMPORTANT: Follow these instructions to letter. If, for some reason, you can’t, let us know immediately.
Dose Size
Mix 1 scoop in 600-1000 mL of water.
Workout-Day Schedule
-
Dose 1: Completely consume exactly 20 minutes before training.
-
Dose 2: Drink throughout the workout and afterward if you’ve not finished during training.
-
Dose 3: Drink one hour before bedtime (optional).
Off-Day Schedule
Mix 1 scoop in 1800 mL of water and drink throughout the day.
Mixing Instructions
This short video (50 seconds) shows how to properly mix Surge® Workout Fuel:
WORKOUT 1 – PUSH
Instructions
- Keep rest between sets minimal unless specified.
- Adjust resistance as needed.
- Do exercises B1-3 and C1-3 as complexes.
|
Exercise |
Sets/Reps |
Load |
Effort |
| A |
Above-Shoulder 2-Dumbbell Walk |
1 x 2 min. |
Light |
Met2 |
| B1 |
Standing Barbell Press |
2 x 5 reps |
70-75% |
Res |
| B2 |
Dumbbell Lateral Raise |
2 x 10-15 reps |
Medium |
Full |
| B3 |
Overhead Dumbbell Carry |
2 x 1 min. |
Light |
Met1 |
|
Rest 4 min. or less |
|
|
|
| C1 |
Bench Press |
2 x 5 reps |
65-70% |
Res |
| C2 |
Push-up or Dip |
2 x 10-15 reps |
BW |
Full |
| C3 |
Bear Crawl (walking on all fours) |
2 x 1 min. |
BW |
Met1 |
|
Rest 4 min. or less |
|
|
|
| D |
Dip Top Position Iso. Hold |
1 x 2 min. |
BW |
Hold |
|
Rest 4 min. or less |
|
|
|
| E |
Dumbbell Bench Press Loaded Stretch |
1 x 2 min. |
XLight |
Hold |
Load Details
|
|
| BW |
Body weight only |
| XLight |
25% of the weight you would use for a set of 10 repetitions. |
| Light |
40-50% of the weight you’d use to do 10 reps. |
| Medium |
50-60% of the weight you’d use to do 10 reps. You need to feel the muscle contracting on every rep. |
| 65-70% |
65-70% of your maximum (1RM) |
| 70-75% |
70-75% of your maximum (1RM) |
Effort Details
|
|
| Res |
End each set with 2-3 reps in reserve. You’ll likely need to decrease the weight slightly for your second set (e.g., 75% for the first set, 70% for the second) |
| Full |
You want to reach a point of technical failure: complete as many perfectly strict reps as possible. Stop when you know you’d have to cheat a bit to get the next rep. |
| Met1 |
It should get challenging because you’ll have a massive pump and be breathing hard. But you shouldn’t need to stop or break form. |
| Met2 |
It should get very challenging (uncomfortable) because of a nasty pump beginning at around 60-70 seconds. Use the correct weight to maintain proper form and position for the entire set. |
| Hold |
An isometric hold or loaded stretch will get hard quickly. Don’t allow yourself to start shaking uncontrollably or breaking form. If that happens, rest 10-20 sec. (while stopping the clock), then resume your effort. |
Exercise Descriptions
Above-Shoulder 2-Dumbbell Walk
- Use one dumbbell in each hand.
- Hold the dumbbells overhead or on your shoulders (“front rack”). Use the front rack only if you need to recover during the set.
- Don’t bring the dumbbells lower than your shoulders at any point.
- Don’t stop walking.
Standing Barbell Press
- Control the eccentric phase and take an actual 3 seconds.
- Accelerate as much as possible during the concentric phase.
Dumbbell Lateral Raise
- Bend the torso slightly forward (about 15 degrees).
- Do the exercise in the scapular plane (between a lateral and a front raise).
Overhead Dumbbell Carry
- Push press the dumbbells overhead.
- Keep a tight core and locked arms.
Bench Press
- Control the eccentric phase and take an actual 3 seconds.
- Accelerate as much as possible during the concentric phase.
Push-up or Dip
- Use any tempo you want.
- Make sure you use a full range of motion.
Bear Crawl (walking on all fours)
- Practice the bear crawl to learn the movement pattern.
- Maintain good form throughout the exercise.
Dip Top Position Isometric Hold
- Use push-up holds if dip holds are too difficult.
- Accumulate 2 minutes of work in as few sets as possible.
Dumbbell Bench Press Loaded Stretch
- Move to the lowest position you can.
- Pull with your back while lifting your chest to get even more range of motion.
- Accumulate 2 minutes of work in as few sets as possible.
WORKOUT 2 – LEGS
Instructions
- Keep rest between sets minimal unless specified.
- Adjust resistance as needed.
- Do exercises B1-3 and C1-3 as complexes.
|
Exercise |
Sets/Reps |
Load |
Effort |
| A |
Prowler Pushing |
1 x 2 min. |
+25% BW |
Met2 |
| B1 |
Squat |
2 x 5 reps |
70-75% |
Res |
| B2 |
Leg Extension |
2 x 10-15 reps |
Medium |
Full |
| B3 |
Sled Walking Backward |
2 x 1 min. |
+25% BW |
Met1 |
|
Rest 4 min. or less |
|
|
|
| C1 |
Romanian Deadlift (Bar or DB) |
2 x 5 reps |
65-70% |
Res |
| C2 |
Leg Curl |
2 x 10-15 reps |
Medium |
Full |
| C3 |
Kettlebell Swing |
2 x 1 min. |
35% BW |
Met1 |
|
Rest 4 min. or less |
|
|
|
| D |
Goblet Squat 90-Degree Iso. Hold |
1 x 2 min. |
Medium |
Hold |
|
Rest 4 min. or less |
|
|
|
| E |
Bulgarian Split Squat Loaded Stretch |
1 x 2 min. |
XLight |
Hold |
Load Details
|
|
| BW |
Body weight |
| XLight |
25% of the weight you would use for a set of 10 repetitions. |
| Light |
40-50% of the weight you’d use to do 10 reps. |
| Medium |
50-60% of the weight you’d use to do 10 reps. You need to feel the muscle contracting on every rep. |
| 65-70% |
65-70% of your maximum (1RM) |
| 70-75% |
70-75% of your maximum (1RM) |
| + |
Add the amount to the implement. |
Effort Details
|
|
| Res |
End each set with 2-3 reps in reserve. You’ll likely need to decrease the weight slightly for your second set (e.g., 75% for the first set, 70% for the second) |
| Full |
You want to reach a point of technical failure: complete as many perfectly strict reps as possible. Stop when you know you’d have to cheat a bit to get the next rep. |
| Met1 |
It should get challenging because you’ll have a massive pump and be breathing hard. But you shouldn’t need to stop or break form. |
| Met2 |
It should get very challenging (uncomfortable) because of a nasty pump beginning at around 60-70 seconds. Use the correct weight to maintain proper form and position for the entire set. |
| Hold |
An isometric hold or loaded stretch will get hard quickly. Don’t allow yourself to start shaking uncontrollably or breaking form. If that happens, rest 10-20 sec. (while stopping the clock), then resume your effort. |
Exercise Descriptions
Prowler Pushing
- Push at walking speed.
- Do sled walks if you don’t have access to a Prowler.
- Use a stationary bike (if you don’t have access to either) with as much resistance as you can while keeping the movement fluid (but slow).
Squat
- Control the eccentric phase and take an actual 3 seconds.
- Accelerate as much as possible during the concentric phase.
Leg Extension
- Use any tempo you want.
- Use a full range of motion.
- Pause briefly in the bottom (stretched) position.
Sled Walking Backward
- Stay low when you walk backward, at least down at quarter squat depth.
- Use a stationary bike (if you don’t have a sled) with as much resistance as possible while keeping the movement fluid.
Romanian Deadlift (Bar or DB)
- Control the eccentric phase and take an actual 3 seconds.
- Accelerate as much as possible during the concentric phase.
Leg Curl
- Use any tempo you want.
- Make sure you use a full range of motion.
- Pause briefly in the fully extended (stretched) position.
Kettlebell Swing
- Consider your arms as ropes holding the kettlebell.
- Lift the weight from a powerful hip hinge, not with your arms/shoulders
- Don’t let the kettlebell go higher than your shoulder joints.
Goblet Squat 90-Degree Isometric Hold
- Squat down to a 90-degree knee angle and hold there.
- Accumulate 2 minutes of work in as few sets as possible.
Bulgarian Split Squat Loaded Stretch
- Move to the lowest position you can.
- Accumulate 2 minutes of work in as few sets as possible.
- Do the full 2 min. for the left leg before doing the right leg.
- Take 2-3 minutes of rest between legs.
WORKOUT 3 – PULL
Instructions
- Keep rest between sets minimal unless specified.
- Adjust resistance as needed.
- Do exercises B1-3 and C1-3 as complexes.
|
Exercise |
Sets/Reps |
Load |
Effort |
| A |
Farmer’s Walk |
1 x 2 min. |
Light |
Met2 |
| B1 |
Snatch-Grip High Pull from Hang |
2 x 5 reps |
70-75% |
Res |
| B2 |
Dumbbell Shrug |
2 x 10-15 reps |
Medium |
Full |
| B3 |
Farmer’s Walk |
2 x 1 min. |
Light |
Met1 |
|
Rest 4 min. or less |
|
|
|
| C1 |
Pendlay Row |
2 x 5 reps |
65-70% |
Res |
| C2 |
Chest-Supported Rear-Delt Raise |
2 x 10-15 reps |
Medium |
Full |
| C3 |
Zercher Carry |
2 x 1 min. |
30% BW |
Met1 |
|
Rest 4 min. or less |
|
|
|
| D |
Chin-up Top Position Iso. Hold |
1 x 2 min. |
BW |
Hold |
|
Rest 4 min. or less |
|
|
|
| E |
Pull-up Hang |
1 x 2 min. |
BW |
Hold |
Load Details
|
|
| BW |
Body weight only |
| Light |
25% BW per hand |
| Medium |
50-60% of the weight you’d use to do 10 reps. You need to feel the muscle contracting on every rep. |
| 65-70% |
65-70% of your maximum (1RM) |
| 70-75% |
70-75% of your maximum (1RM) |
Effort Details
|
|
| Res |
End each set with 2-3 reps in reserve. You’ll likely need to decrease the weight slightly for your second set (e.g., 75% for the first set, 70% for the second) |
| Full |
You want to reach a point of technical failure: complete as many perfectly strict reps as possible. Stop when you know you’d have to cheat a bit to get the next rep. |
| Met1 |
It should get challenging because you’ll have a massive pump and be breathing hard. But you shouldn’t need to stop or break form. |
| Met2 |
It should get very challenging (uncomfortable) because of a nasty pump beginning at around 60-70 seconds. Use the correct weight to maintain proper form and position for the entire set. |
| Hold |
An isometric hold or loaded stretch will get hard quickly. Don’t allow yourself to start shaking uncontrollably or breaking form. If that happens, rest 10-20 sec. (while stopping the clock), then resume your effort. |
Exercise Descriptions
Farmer’s Walk
- Use dumbbells, kettlebells, trap bar, or specific implements.
- Move at walking speed.
- Use straps so that grip doesn’t become a limiting factor.
- Keep your abs tight at all times (imagine bracing for a gut punch).
Snatch-Grip High Pull from Hang
- Do snatch-grip barbell power shrugs if you’re not technically capable of doing a proper high pull. Power shrugs are when you do shrugs explosively by using a little bit of lower back and calves action to be able to move more weight.
Dumbbell Shrug
- Bend torso forward slightly (around 10-15 degrees).
- Hold the peak contraction AND stretched position for 2 seconds each on every rep.
Pendlay Row
- Keep torso as close to parallel to the floor as possible for the whole set.3
- Control the eccentric phase and take an actual 3 seconds.
- Accelerate as much as possible during the concentric phase.
Chest-Supported Rear-Delts Raise
- Use any tempo you want.
- Make sure you use a full range of motion.
- Pause briefly in the top (contracted) position.
Zercher Carry
- Use a log, thick bar, barrel, or a heavy dumbbell with one side in each elbow.
- The thicker the implement, the less uncomfortable it is. The most comfortable is using a heavy dumbbell held sideways, with one side resting in each elbow crook. The strongman log works equally well. A fat bar is next, and a regular bar is the least comfortable (an EZ bar is slightly better).
Chin-up Top Position Isometric Hold
- Go to the top of a chin-up (supinated grip), with chin above the bar, and hold yourself there.
- Use a lat pulldown hold with a weight you would use for around 8-10 reps if you’re not strong enough to do a chin-up hold.
- Accumulate 2 minutes of work in as few sets as possible.
Pull-up Hang
- Lower to the bottom position of a pull-up (pronated grip).
- Let yourself hang, relaxed.
- Accumulate 2 minutes of work in as few sets as possible.
- Use straps if needed so that grip isn’t a limiting factor.
WORKOUT 4 – PHYSICAL LABOR
Workout Time Limit: 30 Min.
- GOAL: Complete as many circuit rounds as possible within the time limit. DO NOT sacrifice the form or performance quality for speed.
- Adjust resistance as needed.
- Do this workout as a circuit. Move as continuously as you can (without sacrificing quality) for the duration of the workout.
|
Exercise |
Reps/Time |
Load |
| A1 |
Deadlift |
3 reps |
60% 1RM |
| A2 |
Single Kettlebell Biceps Walk |
20 steps |
10-20% BW |
| A3 |
Dumbbell Clean and Press |
5 reps |
10-12-rep wt. |
| A4 |
Dumbbell or Kettlebell Suitcase Carry |
10 steps per arm |
20% BW |
Exercise Descriptions
Deadlift
- Create maximum tension by squeezing the bar as hard as possible, engaging the lats and contracting the abs (imagine getting punched in the stomach).
- Keep the lower back down.
- Lift with acceleration under control.
Single Kettlebell Biceps Walk
- Grab the kettlebell by the “horns.”
- Tuck arms to your sides (try to compress your torso with your arms).
- Keep elbow bent at 90 degrees.
- Walk 20 steps while keeping everything tensed (grip, torso squeeze, abs).
Dumbbell Clean and Press
- Clean explosively from the hang to the shoulders).
- Press smoothly above your head with your arms only (no leg drive).
- Lower to the shoulders under control then back to the hang.
Dumbbell or Kettlebell Suitcase Carry
- Walk at a slower speed to keep everything tight.
- Grip as hard as you can, and tense your abs (imagine getting punched in the stomach).
- Avoid leaning sideways to balance the weight.
WORKOUT 5 – PUSH
Instructions
- Keep rest between sets minimal unless specified.
- Adjust resistance as needed.
- Do exercises B1-3 and C1-3 as complexes.
|
Exercise |
Sets/Reps |
Load |
Effort |
| A |
Above-Shoulder 2-Dumbbell Walk |
1 x 2 min. |
Light |
Met2 |
| B1 |
Push Press (Bar or DB) |
2 x 5 reps |
70-75% |
Res |
| B2 |
Dumbbell Lateral Raise Multi-ROM |
2 x 15-20 reps |
Medium |
Full |
| B3 |
Overhead Dumbbell Carry |
2 x 1 min. |
Light |
Met1 |
|
Rest 4 min. or less |
|
|
|
| C1 |
Decline Bench Press or Wt. Dip |
2 x 5 reps |
65-70% |
Res |
| C2 |
Dumbbell Bench Press Multi-ROM |
2 x 10-15 reps |
BW |
Full |
| C3 |
Two Push-up Strict Burpee |
2 x 1 min. |
BW |
Met1 |
|
Rest 4 min. or less |
|
|
|
| D |
Dip Top Position Isometric Hold |
1 x 2 min. |
BW |
Hold |
|
Rest 4 min. or less |
|
|
|
| E |
Dumbbell Bench Press Loaded Stretch |
1 x 2 min. |
XLight |
Hold |
Load Details
|
|
| BW |
Body weight only |
| XLight |
25% of the weight you would use for a set of 10 repetitions. |
| Light |
40-50% of the weight you’d use to do 10 reps. |
| Medium |
50-60% of the weight you’d use to do 10 reps. You need to feel the muscle contracting on every rep. |
| 65-70% |
65-70% of your maximum (1RM) |
| 70-75% |
70-75% of your maximum (1RM) |
Effort Details
|
|
| Res |
End each set with 2-3 reps in reserve. You’ll likely need to decrease the weight slightly for your second set (e.g., 75% for the first set, 70% for the second) |
| Full |
You want to reach a point of technical failure: complete as many perfectly strict reps as possible. Stop when you know you’d have to cheat a bit to get the next rep. |
| Met1 |
It should get challenging because you’ll have a massive pump and be breathing hard. But you shouldn’t need to stop or break form. |
| Met2 |
It should get very challenging (uncomfortable) because of a nasty pump beginning at around 60-70 seconds. Use the correct weight to maintain proper form and position for the entire set. |
| Hold |
An isometric hold or loaded stretch will get hard quickly. Don’t allow yourself to start shaking uncontrollably or breaking form. If that happens, rest 10-20 sec. (while stopping the clock), then resume your effort. |
Exercise Descriptions
Above-Shoulder 2-Dumbbell Walk
- Use one dumbbell in each hand.
- Hold the dumbbells overhead or on your shoulders (“front rack”). Use the front rack only if you need to recover during the set.
- Don’t bring the dumbbells lower than your shoulders at any point.
- Don’t stop walking.
Push Press (Barbell or Dumbbell
- Use a slight leg drive (dip down a few inches and press up with your legs and arms) to lift the barbell with as much speed as possible.
- Control the eccentric phase and take an actual 3 seconds.
Dumbbell Lateral Raise Multi-ROM
- Start by doing 5 reps in the top 1/3 range of motion, then do 5 reps in the top 2/3 range of motion, and finish by doing as many full-range repetitions as possible (shoot for 5-10).
- Bend the torso slightly forward (about 15 degrees).
- Do the exercise in the scapular plane (between a lateral and a front raise).
Overhead Dumbbell Carry
- Push press the dumbbells overhead.
- Keep a tight core and locked arms.
Decline Bench Press or Wt. Dip
- Control the eccentric phase and take an actual 3 seconds.
- Accelerate as much as possible during the concentric phase.
Dumbbell Bench Press Multi-ROM
- Start by doing 5 reps in the top 1/3 range of motion, then do 5 reps in the top 2/3 range of motion, and finish by doing as many full-range repetitions as possible (shoot for 5-10).
- Use any tempo you want.
- Make sure you use a full range of motion.
Two Push-up Strict Burpee
- Start standing up, then squat down, putting your hands on the floor.
- Kick your legs behind, putting you in a top push-up position.
- Do TWO push-ups; hold the finish position for one second.
- Bring your legs back explosively so you’re in the bottom position of a squat.
- Stand up (don’t jump up).
- That’s one repetition.
Dip Top Position Isometric Hold
- Use push-up holds if dip holds are too difficult.
- Accumulate 2 minutes of work in as few sets as possible.
Dumbbell Bench Press Loaded Stretch
- Move to the lowest position you can.
- Pull with your back while lifting your chest to get even more range of motion.
- Accumulate 2 minutes of work in as few sets as possible.
WORKOUT 6 – LEGS
Instructions
- Keep rest between sets minimal unless specified.
- Adjust resistance as needed.
- Do exercises B1-3 and C1-3 as complexes.
|
Exercise |
Sets/Reps |
Load |
Effort |
| A |
Prowler Pushing |
1 x 2 min. |
+25% BW |
Met2 |
| B1 |
Lunge (Bar or DB) |
2 x 5 reps/leg |
70-75% |
Res |
| B2 |
Goblet Squat Multi-ROM |
2 x 10-15 reps |
Medium |
Full |
| B3 |
Sled Walking Backward |
2 x 1 min. |
+25% BW |
Met1 |
|
Rest 4 min. or less |
|
|
|
| C1 |
Romanian Deadlift (Bar or DB) |
2 x 5 reps |
65-70% |
Res |
| C2 |
Leg Curl Multi-ROM |
2 x 10-15 reps |
Medium |
Full |
| C3 |
Kettlebell Swing |
2 x 1 min. |
35% BW |
Met1 |
|
Rest 4 min. or less |
|
|
|
| D |
Zercher Squat 90-Degree Iso. Hold |
1 x 2 min. |
Medium |
Hold |
|
Rest 4 min. or less |
|
|
|
| E |
Bulgarian Split Squat Loaded Stretch |
1 x 2 min. |
XLight |
Hold |
Load Details
|
|
| BW |
Body weight |
| XLight |
25% of the weight you would use for a set of 10 repetitions. |
| Light |
40-50% of the weight you’d use to do 10 reps. |
| Medium |
50-60% of the weight you’d use to do 10 reps. You need to feel the muscle contracting on every rep. |
| 65-70% |
65-70% of your maximum (1RM) |
| 70-75% |
70-75% of your maximum (1RM) |
| + |
Add the amount to the implement. |
Effort Details
|
|
| Res |
End each set with 2-3 reps in reserve. You’ll likely need to decrease the weight slightly for your second set (e.g., 75% for the first set, 70% for the second) |
| Full |
You want to reach a point of technical failure: complete as many perfectly strict reps as possible. Stop when you know you’d have to cheat a bit to get the next rep. |
| Met1 |
It should get challenging because you’ll have a massive pump and be breathing hard. But you shouldn’t need to stop or break form. |
| Met2 |
It should get very challenging (uncomfortable) because of a nasty pump beginning at around 60-70 seconds. Use the correct weight to maintain proper form and position for the entire set. |
| Hold |
An isometric hold or loaded stretch will get hard quickly. Don’t allow yourself to start shaking uncontrollably or breaking form. If that happens, rest 10-20 sec. (while stopping the clock), then resume your effort. |
Exercise Descriptions
Prowler Pushing
- Push at walking speed.
- Do sled walks if you don’t have access to a Prowler.
- Use a stationary bike (if you don’t have access to either) with as much resistance as you can while keeping the movement fluid (but slow).
Lunge (Bar or DB)
- Control the eccentric phase and take an actual 3 seconds.
- Accelerate as much as possible during the concentric phase.
Goblet Squat Multi-ROM
- Start by doing 5 reps in the top 1/3 range of motion, then do 5 reps in the top 2/3 range of motion, and finish by doing as many full-range repetitions as possible (shoot for 5-10).
- Use any tempo you want.
Sled Walking Backward
- Stay low when you walk backward, at least down at quarter squat depth.
- Use a stationary bike (if you don’t have a sled) with as much resistance as possible while keeping the movement fluid.
Romanian Deadlift (Bar or DB)
- Control the eccentric phase and take an actual 3 seconds.
- Accelerate as much as possible during the concentric phase.
Leg Curl Multi-ROM
- Start by doing 5 reps in the top 1/3 range of motion, then do 5 reps in the top 2/3 range of motion, and finish by doing as many full-range repetitions as possible (shoot for 5-10).
- Use any tempo you want.
- Make sure you use a full range of motion.
- Pause briefly in the fully extended (stretched) position.
Kettlebell Swing
- Consider your arms as ropes holding the kettlebell.
- Lift the weight from a powerful hip hinge, not with your arms/shoulders
- Don’t let the kettlebell go higher than your shoulder joints.
Zercher Squat 90-Degree Isometric Hold
- Squat down to a 90-degree knee angle and hold there.
- Accumulate 2 minutes of work in as few sets as possible.
Bulgarian Split Squat Loaded Stretch
- Move to the lowest position you can.
- Accumulate 2 minutes of work in as few sets as possible.
- Do the full 2 min. for the left leg before doing the right leg.
- Take 2-3 minutes of rest between legs.
WORKOUT 7 – PULL
Instructions
- Keep rest between sets minimal unless specified.
- Adjust resistance as needed.
- Do exercises B1-3 and C1-3 as complexes.
|
Exercise |
Sets/Reps |
Load |
Effort |
| A |
Farmer’s Walk |
1 x 2 min. |
Light |
Met2 |
| B1 |
Muscle Snatch from Hang |
2 x 5 reps |
70-75% |
Res |
| B2 |
Snatch-Grip Shrug Iso-Prefatigue |
2 x 10-15 reps |
Medium |
Full |
| B3 |
Farmer’s Walk |
2 x 1 min. |
Light |
Met1 |
|
Rest 4 min. or less |
|
|
|
| C1 |
Pendlay Row |
2 x 5 reps |
65-70% |
Res |
| C2 |
Chest-Sup. Rear-Delt Raise MDS |
2 x 10-15 reps |
Medium |
Full |
| C3 |
Zercher Carry |
2 x 1 min. |
30% BW |
Met1 |
|
Rest 4 min. or less |
|
|
|
| D |
Chin-up Top Position Iso. Hold |
1 x 2 min. |
BW |
Hold |
|
Rest 4 min. or less |
|
|
|
| E |
Pull-up Hang |
1 x 2 min. |
BW |
Hold |
Load Details
|
|
| BW |
Body weight only |
| Light |
25% BW per hand |
| Medium |
50-60% of the weight you’d use to do 10 reps. You need to feel the muscle contracting on every rep. |
| 65-70% |
65-70% of your maximum (1RM) |
| 70-75% |
70-75% of your maximum (1RM) |
Effort Details
|
|
| Res |
End each set with 2-3 reps in reserve. You’ll likely need to decrease the weight slightly for your second set (e.g., 75% for the first set, 70% for the second) |
| Full |
You want to reach a point of technical failure: complete as many perfectly strict reps as possible. Stop when you know you’d have to cheat a bit to get the next rep. |
| Met1 |
It should get challenging because you’ll have a massive pump and be breathing hard. But you shouldn’t need to stop or break form. |
| Met2 |
It should get very challenging (uncomfortable) because of a nasty pump beginning at around 60-70 seconds. Use the correct weight to maintain proper form and position for the entire set. |
| Hold |
An isometric hold or loaded stretch will get hard quickly. Don’t allow yourself to start shaking uncontrollably or breaking form. If that happens, rest 10-20 sec. (while stopping the clock), then resume your effort. |
Exercise Descriptions
Farmer’s Walk
- Use dumbbells, kettlebells, trap bar, or specific implements.
- Move at walking speed.
- Use straps so that grip doesn’t become a limiting factor.
- Keep your abs tight at all times (imagine bracing for a gut punch).
Muscle Snatch from Hang
- If you’re not technically capable of doing a proper muscle snatch (Muscle Snatch - YouTube), stay with the high pull.
Snatch-Grip Shrug Iso-Prefatigue
- Start by holding the peak contraction for 20 seconds
- After the hold, complete as many repetitions as possible
- Since the range of motion is short, keep the movement slower (2 full seconds) for both the concentric and eccentric until you need to do fast reps to keep going.
Pendlay Row
- Keep torso as close to parallel to the floor as possible for the whole set.3
- Control the eccentric phase and take an actual 3 seconds.
- Accelerate as much as possible during the concentric phase.
Chest-Supported Rear-Delts Raise Mechanical Drop Set (MDS)
- Start by doing 5 partial reps in the top-1/3 range, then 5 reps going halfway down, and finally as many full-range reps as possible (shoot for 5-10).
- Pause briefly at the top/contracted position on each rep.
Zercher Carry
- Use a log, thick bar, barrel, or a heavy dumbbell with one side in each elbow.
- The thicker the implement, the less uncomfortable it is. The most comfortable is using a heavy dumbbell held sideways, with one side resting in each elbow crook. The strongman log works equally well. A fat bar is next, and a regular bar is the least comfortable (an EZ bar is slightly better).
Chin-up Top Position Isometric Hold
- Go to the top of a chin-up (supinated grip), with chin above the bar, and hold yourself there.
- Use a lat pulldown hold with a weight you would use for around 8-10 reps if you’re not strong enough to do a chin-up hold.
- Accumulate 2 minutes of work in as few sets as possible.
Pull-up Hang
- Lower to the bottom position of a pull-up (pronated grip).
- Let yourself hang, relaxed.
- Accumulate 2 minutes of work in as few sets as possible.
- Use straps if needed so that grip isn’t a limiting factor.
WORKOUT 8 – PHYSICAL LABOR
Workout Time Limit: 30 Min.
- GOAL: Complete as many circuit rounds as possible within the time limit. DO NOT sacrifice the form or performance quality for speed.
- Adjust resistance as needed.
- Do this workout as a circuit. Move as continuously as you can (without sacrificing quality) for the duration of the workout.
|
Exercise |
Reps/Time |
Load |
| A1 |
Snatch-Grip High Pull from Hang |
3 reps |
60% 1RM |
| A2 |
Barbell Curl Walk |
20 steps |
20-30% BW |
| A3 |
Dumbbell Clean and Press |
5 reps |
10-12-rep wt. |
| A4 |
Two-Hand Anyhow Walk |
10 steps per arm |
20% BW |
Exercise Descriptions
Snatch-Grip High Pull from Hang
- Be explosive using a powerful leg-and-trap action. (It’s NOT a fast upright row).
- Lower the bar to the knees like a Romanian deadlift, then launch up as explosively as possible, firing the traps and calves at the end of the movement.
^ Create enough momentum for the bar to reach the sternum without actively pulling with the arms.
BarbellCurl Walk
- Keep the elbows pointing slightly forward (30 deg angle).
- Curl until the forearms are perpendicular to the floor and walk while holding that position.
Dumbbell Clean and Press
- Clean explosively from the hang to the shoulders).
- Press smoothly above your head with your arms only (no leg drive).
- Lower to the shoulders under control then back to the hang.
Two-Hand Anyhow Walk
- Walk at a slower speed to keep everything tight.
- Grip as hard as you can, and tense your abs (imagine getting punched in the stomach).
- Hold a kettlebell or dumbbell overhead in one hand, and hold an equivalent weight in the other hand at your side (like in a farmer’s walk).
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