W3/D4 W3/D4 Agility/METCON

Name: Playbook - Judd Lienhard - W3/D4 W3/D4 Agility/METCON
Uploaded: 2025-11-20T14:14:37.134Z
Duration: 55 min
Description: W3/D4 W3/D4 Agility/METCON

5.0|55 min|32 comments

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1. Supported Slow Lunge: 2 x 4 2. Band Supported Squat to Cossack: 2 x 5 3. Moving Alternate Side Lunges: 2 x 4 4. Single Arm DB Split Jumps: 2 x 6 5. Kettlebells Lateral Hops: 3 x 6 6. SUPERSET - A Skips: 3 x 15 yards - Backwards Skips: 3 x 15 yards 7. SUPERSET - Forward Criss Cross: 2 x 10 - Backwards Criss Cross: 2 x 10 8. Cross Over Vertical Jumps: 2 x 6 9. Cross Over Drop Squats: 2 x 6 10. Pro Agility Runs: 4 sets 11. SUPERSET - Rower Sprints: 1 min x 3 - Jump Rope Double to Alternate: 1 min x 3

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Mikko • 2w ago

Nice sweat🔥

matthew • 2mo ago

This is my second consecutive program following MM and every freakin’ time I’m impressed and pleasantly surprised at how challenging this agility days are. I’ve never felt more progress in my personal fitness journey more than I have listening, following, and now implementing what Judd teaches. One thing I do want to get a grasps on is the rep scheme and how to best calculate the desired reps from Judd’s POV. I’ve listened to Judd on several podcasts and I know he doesn’t necessarily count reps, but for me when I “graduate” from Judd’s programming and construct my own workouts a year from now I want to have realistic expectations on designing my own. I’m all for trial and error, but I’d like to see maybe some additional instruction/tips for those of us trying to be self sufficient once we move on.

Kalle • 3mo ago

Amazing!

Dale • 4mo ago

Great workout!

John • 5mo ago

Great fun. Legs are looking so much better than before I started, it’s hard to believe how good and stronger I feel after years of training.