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Week 3 Control | Saturday
MetCon
Performance Engine — completing this session updates your Triple A Performance Score.
Workout
Foundation Phase Weeks 1-3
Focus on movement quality. Build control before chasing load. Leave 2-3 reps in reserve on all sets.
- Squat Jumps 2×8 (or Stationary Squats)
- Chest Openers 10 reps
- Arm Swings 20 reps
Block A Erg / Machine3 rounds · 60s work / 30s rest
- Rowing Machine / Erg 60s work / 30s rest
- 3 rounds total
Block B Bodyweight Circuit3 rounds · 3 exercises
- Burpees 45s on / 15s rest
- Kettlebell Swings 45s on / 15s rest
- Mountain Climbers 45s on / 15s rest
Block C Core & Engine Finisher3 rounds · 2 exercises
- Skipping 30s on / 15s rest
- Plank Hold 30s on / 15s rest
Motivation
MetCon days test your engine. Short, sharp, intense. This is where the fat burns and the body adapts fast. Attack it with intention.
Nutrition Tip
Post-MetCon recovery nutrition: fast-digesting carbs + protein within 45 minutes. A banana and a protein shake is enough. Don't skip the post-session window.
Body Awareness Tip
In the kettlebell swing, the power comes from a hip snap. Not a squat. If your quads are burning, you're squatting the swing. Reset and feel the hamstrings load.
Micro Survey