Metabolic May
Calendar
Workout PDF
Workout Overviews
Lower Body Lift
For the Love of Legs
STRENGTH
1. Romanian deadlifts
A. 4-5 x 5-6
B. 3-4 x 8-10
Rest 2 minutes
2. Bulgarian 1.5 split squats
3-4 x 6-8 RL
Rest 1 minute
METCON
10-15 minutes AMRAP
3A. Step Ups
8 RL
3B. Squat to squat jump
1 each
2 each
Ladder to 5
3C. Sprint
30 seconds
Rest as needed
IF TIME Booty Burnout
3-5 minutes, AMRAP, rest as needed:
● Band good mornings x 10
● Glute bridges x15
Upper Body Lift
Hello, Jello
STRENGTH
1. Pullups
4-5 x 6-8
Rest 2 minutes
2. Single arm 1.5 chest press
3-4 x 6-8 RL
Rest 1 minute
METCON
4 rounds for time
3A. Bent over row to kickback
12
3B. Hammer curl to press
10
3C. Renegade rows
8
3D. Pushups
6
Rest as needed
IF TIME Tricep Burnout
3-5 minutes, AMRAP, rest as needed:
● Triceps ban pulldowns
x10-12
● Skullcrushers
x10-12
Total Body Lift
Bring it On
STRENGTH
1. Goblet pause squat
A. 4-5 x 5-6
B. 3-4 x 8-10
Rest 2 minutes
2A. Single arm bent over row
3-4 x 6-8 RL
Rest 1 minute
METCON
2 EMOM pairs; 10 minutes each.
Alternate between moves. A moves on odd, B moves on even
3A. 1.5 pushups
8-10
3B. Front loaded reverse lunges
8-10
Rest from rep completion to top of the next minute + as needed
4A. Push press
10-12
4B. Hip thrusts
10-12
Rest from rep completion to top of the next minute + as needed
IF TIME Shoulder + Core Burner
2-4 x through
● Slow mountain climber
x6-8 RL
● Front to side to side to front raise
x6-8
● Rear fly
x6-8
● RKC plank
x20 seconds
Weekend Warrior
Miniband Monster
1A. 3 knee-banded lateral walks with kick back
1B. Single arm plank to single arm frogger row
1C. Inchworm to pushup to ankle banded side taps
3 sets
60 seconds on
10 seconds off
Rest as needed
2A. Knee-banded hip thrust abductions
2B. Overhead surrender squats to alternating lat pulldowns
2C. Half kneeling single arm band curls
3 sets
60 seconds on
10 seconds off
Rest as needed
Bonus Cardio
Giddy Up
1A. Squat
1B. Burpee
For Time
1 of each
2 of each
Ladder to 10
Rest as needed
Bonus Core
Superset Threat
1A. Body saw
3 x 8-10
1B. Standing carry marches
3 x 8-10 RL
Rest 30 seconds
2A. Side plank holds
3 x 20-30 seconds RL
2B. Dead bug with isometric press
3 x 8-10 RL
Rest 30 seconds
Additional Resources
METABOLIC MAY BINGO BOARD:
https://etcc.s3.amazonaws.com/Metabolic+May+Bingo.pdf
METABOLISM EXPERT:
Jade Teta
RECOMMENDED READING:
Is metabolic damage a real thing?
5 things to know about metabolism