SPORT – Week 1 Workout 3 Metabolic Hypertrophy

SPORT W1:W3 Metabolic Hypertrophy

Yes, we perform TWO metabolic hypertrophy workouts per week. The suggested schedule is:

• Monday – Strength
• Tuesday – Metabolic Hypertrophy #1
• Wednesday – Off
• Thursday – Metabolic Hypertrophy #2
• Friday – Gameday
• Saturday and Sunday – Off

Of course, that’s just a suggested schedule. It can be adapted to fit your work schedule. Consistency trumps order. 

With that said, this workout is very similar to the previous workout. It combines two resistance exercises with a cardio exercise and that tri set is repeated for 15 minutes.

However, for this particular metabolic hypertrophy workout, our distance on the cardio exercises are a little longer so this tilts slightly more towards cardio than resistance training.  Because of that, our goal changes very slightly. Each week we either want to add more rounds than the previous week (just like we did in the previous workout) or increase our speed on the cardio exercise.  

You should have had a day off yesterday and be ready to attack the workout with a renewed purpose. 

The workout:

1. Tri-Set One performed as many rounds as possible in 15 minutes
   1. Pushups x 10 reps
   2. TRX Rows x 10 reps
   3. 400m run
2. Tr-Set Two performed for as many rounds as possible in 15 minutes
   1. TRX Reverse Flyes x 10 reps
   2. Trap bar deadlift x 10 reps
   3. 400m Row 
3. Ab Superset performed for as many rounds as possible in 7 minutes
   1. L-sits x 15 seconds
   2. Reverse Crunch x 15 reps

That’s it. In and out of the gym in less than 45 minutes with a great sweat and pump!