- Heavy Lift (5-6 Reps)
- NO Rest - go immediately into the the following
- BW Conditioning Exercise (10-15 Reps)
- 75 Second Rest, maximum
- Repeat
- Squats
- Front Squats
- Deadlifts
- Thrusters
- Cleans
- Snatch
- Power Pulls
- Burpees
- No Push-up Burpees
- Box Jumps
- Kettlebell Swings
- Manmakers
2 Rounds Each Pairing - NO Rest Between Exercises - 75 Sec Rest Between Rounds:
Pair 1
- Squats x5
- Burpees x15
- Deadlifts x5
- Box Jumps x15
- Cleans x5
- Kettlebell Swings x15
That's 6 rounds - Enough to smoke most mortals. As my fitness improves I go to 9 rounds or even 12 rounds!!!
Mix it up, challenge yourself, have fun, pack on the mass, and watch the fat literally melt away!!!
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Stripping Fat With Metabolic Pairings - by Christian Thibaudeau
The goal of these metabolic pairings is to drastically jack up fat use for fuel by increasing energy expenditure and stimulating the release of free-fatty acids. These fatty acids are shuttled into the bloodstream thanks to an elevation in growth hormone brought on by an increase in lactate production (which acidifies the whole body).
The best way to create this ideal internal environment is by using a combo of one weighted, relatively heavy exercise, and one high-speed, lower load movement (an abdominal drill is also added to the mix in the more advanced versions).
Metabolic Pairings - Program Design
- Use 2 or 3 combos per metabolic session
- Each combo is then performed anywhere from 2 to 5 times.
With this type of training, it's wise to gradually build up the volume (number of sets) and difficulty (level) of work.
Also, you don't have to use combos of the same level. For example, if you pick combos 1, 2 and, 4, you can do a level II for combo 1, a level I for combo 2, and a level III for combo 4.
How you put it all together is up to your imagination and puke tolerance.
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Metabolic Pairings
Combo 1A: Clean-Grip Power Pull and Burpees (Level I)
The clean-grip power pull offers many of the benefits of the Olympic lifts since it's basically the pulling part of these movements. But to make it effective, you must really use a powerful thrust of both your arms and legs (ahem, engine principle).
Lower the bar like in a Romanian deadlift and then explode upward, bringing the bar to your sternum (much like an upright row) using a full lower body extension (ankles, knees, and hips) and upper body pull (arms, lower back, and traps). Since this movement is less technical than the full Olympic lifts, you can, and should do more reps, whereas you should stick to no more than six for the Olympic lifts.
A1) Clean-grip Power Pull - 8 to 10 reps
No rest
A2) Burpees - 12 to 15 reps
Rest 75 seconds
For this combo and all of the ones to follow, you can add an abdominal exercise after A2. In that case, you wouldn't rest between A2 and A3 (abdominal movement). You'd rest after the abdominal exercise.
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Combo 1B: Thrusters and Burpees (Level II)
To make the thrusters even more effective for metabolic purposes, start each repetition by "power curling" the dumbbells to your shoulders.
A1) Thrusters - 10 to 12 reps
No rest
A2) Burpees - 12 to 15 reps
Rest 75 seconds
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Combo 1C: Power Clean from Hang/Push Press and Burpees (Level III)
This is the most advanced version of the combo, and arguably the most effective in terms of body transformations.
A1) Hang Power Clean and Push Press - 4 to 6 reps
No rest
A2) Burpees - 15 to 20 reps
Rest 75 seconds
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Combo 2A: Bulgarian Squat and Shuffle Running (Level I)
Shuffle running is pretty simple: Imagine running in place, but taking extra long steps and jumping in the air slightly. The goal here is long steps and speed of movement. You switch legs in the air, but you aren't actually moving. Just move your legs as fast as you can without moving forward or backwards.
A1) Bulgarian Squat - 8 to 10 reps per leg
No rest
A2) Shuffle Running - Max reps in 45 seconds
Rest 75 seconds
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Combo 2B: Stationary Lunge and Shuffle Running (Level II)
For the stationary lunges, start standing up with both legs together. Take a long step forward with the target leg and drop down into a lunge position, and then push yourself back up to the starting position. Alternate legs on each rep.
A1) Stationary lunge - 8 to 10 reps per leg (alternate)
No rest
A2) Shuffle running - Max reps in 45 seconds
Rest 75 seconds
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Combo 2C: Walking Lunge and Shuffle Running (Level III)
In a walking lunge, you aren't pushing yourself back up from a lunge position, but rather moving forward by pushing yourself with the front leg and bringing the back leg in front, into a lunge position.
A1) Walking Lunge - 10 to 12 reps per leg (alternate)
No rest
A2) Shuffle Running - Max reps in 60 seconds
Rest 75 seconds
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Combo 3A: Snatch-Grip Deadlift and Three-Way Dumbbell Swing (Level I)
For the three-way dumbbell swing, there's no rest between each part of the set. So, you perform the required number of reps (15 for example) with the left arm, then immediately move on to the right arm, and then finally to both arms.
Since you're using the same dumbbell for all three portions, when you're up to the both arms portion, grab the one dumbbell with both hands (don't use two dumbbells).
A1) Snatch-grip Deadlift - 6 to 8 reps
No rest
A2) Three-way DB Swing - 15 reps left arm, 15 reps right arm, 15 reps both arms
Rest 75 seconds
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Combo 3B: Snatch-Grip Power Pull and Three-Way Dumbbell Swing (Level II)
The snatch-grip power pull is performed the same way as the clean-grip power pull explained earlier. The only difference is the width of the grip: wide for the snatch-grip pull.
A1) Snatch-grip Power Pull - 6 to 8 reps
No rest
A2) Three-way DB Swing - 15 reps left arm, 15 reps right arm, 15 reps both arms
Rest 75 seconds
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Combo 3C: Power Snatch from Hang and Three-Way Dumbbell Swing (Level III)
A1) Hang Power Snatch - 4 to 6 reps
No rest
A2) Three-way DB Swing - 20 reps left arm, 20 reps right arm, 20 reps both arms
Rest 75 seconds
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Combo 4A: Dumbbell Squat and Vertical Jump/Bodyweight Squat (Level I)
This one is essentially a triple set rather than a combo because when you reach a point where you can't jump you switch to bodyweight squats. On that later portion (squats), the goal is to get as many reps as you can in 30 seconds.
A1) Dumbbell Squat - 15 to 20 reps
No rest
A2) Vertical Jump and BW Squat - 8 to 12 jumps plus max BW squats in 30 seconds
Rest 75 seconds
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Combo 4B: Leg Press and Vertical Jump/Bodyweight Squat (Level II)
A1) Leg Press - 15 to 20 reps
No rest
A2) Vertical Jump and BW Squat - 10 jumps plus max bodyweight squats in 30 seconds
Rest 75 seconds
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Combo 4C: Back Squat and Vertical Jump/Bodyweight Squat (Level III)
A1) Back Squat - 15 to 20 reps
No rest
A2) Vertical Jump and BW Squat - 10 jumps plus max bodyweight squats in 30 seconds
Rest 75 seconds
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