This program is designed to get you stronger across your main lifts and also elicit a full body hypertrophy response. Hypertrophy increases your BMR and improves your lean mass increasing the calories you burn throughout the day. particularly helpful this time of year!
This style of training has you lifting a heavy weight with sub-optimum rest periods. As the rest periods are short for your main lifts, start out at a 5RM weight for the 3 reps on the minute lifts. The weight can be increased week on week if you are achieving it with good form and prescribed tempo.
Once warmed up to your main lift weight start timer and perform 3 reps at the top of each minute, rest until the top of the next minute, repeat for five rounds. The accessory work is in a super set format using upper lower splits maximising rest times.
If your goal is to be leaner, ensure you do the finishers on each program and incorporate one-two HIIT/Metcon class. Add a touch of restoration like yoga or ice bath/sauna throughout your week.
If you are not sure of your 5 rep max or you are not confident lifting heavy alone, contact a coach for guidance.
