METABOLIC TRAINING DAY 1
TFW ENERGY CIRCUIT
DIRECTIONS: Ideally performed on Tuesday and
done quickly, leaving energy for martial arts training.
Perform three rounds. In Round 1, work for 40
seconds and take 20 seconds’ rest. In Round 2,
work for 35 seconds and take 30 seconds’ rest. In
Round 3, work for 30 seconds and take 40 seconds’
rest. Rest to get max recovery in between rounds.
Start with a 10- to 15-minute general warmup.
EXERCISE
1. Rope Sidewinder
2. KB Bottoms-up One-arm Carry
3. Agility Ladder Drill: Ali Shuffle
4. Plate Rotational Lunge
5. Med Ball Slam
METABOLIC TRAINING DAY 2
TFW HURRICANE
DIRECTIONS: Ideally performed on Thursday. The
entire workout should be done in under an hour. A
Training for Warriors hurricane is performed for
three rounds. Each round contains three sets. Each
set uses a combination of one sprint and two
exercises. Rest in between each set and get
complete rest between each round. Start with a
10- to 15-minute general warmup.
ROUND 1
DIRECTIONS: Repeat three times.
EXERCISE REPS
1. Sprint 100 yards
2. Sprinter Situp 12
3. Knee-to-elbow Pushup 10
ROUND 2
DIRECTIONS: Repeat three times.
EXERCISE REPS
1. Sprint 80 yards
2. Single-leg Mountain Climber 8 each leg
3. Judo Pushup (or Yoga Pushup)
10
ROUND 3
SPRINTER SITUP
DIRECTIONS: Repeat three times.
EXERCISE REPS
1. Sprint 60 yards
2. Abdominal Pike-up 10
3. Burpee 8
S H O T O N LO C AT I O N AT M AT R I X F I T N E S S , A S T O R I A , N Y