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Heavy Metal Compound: Week 5


We are on to the next phase of our Heavy Metal challenge. This round we will focus on compound exercises. In other words this means we will be combining two or more muscle groups or exercise into one for a more efficient and challenging workload.

Heavy Metal Phase 4 Week 5

Focus: Compound Exercises

The format goes like this.

Weighted Compound Group 6 reps

Followed by

1 minute of jump rope

1 minute of circuit exercise

Any questions?

Here is the routine

Clean & Press or Squat to OH Press

Chest Press

Weighted Rotational Squat

Deadlift

Sumo Squat to cable row

Dips

Pull Ups

6 reps for each exercise

Rope 1 min

Circuit 1 min

Station 1 Side Lunges with weight

Station 2: Push up roll to V sit

Station 3: Turkish Get up

Station 4: Soldier Toe Touches

Station 5: 1/2 depth push up position hold

Station 6: Rock Star Jump front leg straight, back leg bent behind

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