METCON TWENTY-TWO

50 cals

50 squats

40 cals

40 push press

30 cals

30 toes to barbell

20 cals

20 dumbbell snatches

10 cals

10 burpees

Kit needed:

Assault bike/ski/rower

Barbell

Dumbbell

Standards:

Pick a piece of CV equipment to complete your cals then just work your way down the reps-ladder from 50 to 10.

Perform 50 calories then 50 squats, straight into 40 calories into 40 push presses and so on and so forth. This is long and relentless. Go for a weight that you can manage to squat for about 15-20 unbroken reps and that you can also push over your head.

Tips:

There is no rest and no pull-backs in this so just keep going and focus on the exercise at hand and break the big blocks down into 2-3 manageable smaller blocks.

Scales:

Toes to barbell can be leg raises.

You can also reduce the reps on the ladder to:

30-25-20-15-10 instead of 50-40-30-20-10.