Name: Playbook - Kaysi Marshall - Weight Plate Metcon
Uploaded: 2024-01-07T19:56:03.965Z
Duration: 30 min
Description: Weight Plate Metcon

If you had a rough week and just need a quick win, this is it.

Erin

I loved that workout! 😃 Quick and spicy 🌶 that final round! 🙌🏻

Claudia Howell

Lisa

Molly

Aimee

5 Rounds:
4x Triple Squat Jump
8x Plate Sit-up 
12x Burpee + Plate Row
16x OH Reverse Lunge
20x Lateral Leap + Vertical Jump
24x Agility Toe Taps

Rest 1 minute between rounds. 
Track your time and chase the clock.

I’m using a 25# plate for reference. You could also use multiple sized plates if needed.

- Stand with a plate between your feet
- Drop into a squat
- Jump up and drop into a lunge, placing one foot on the plate and the other behind you
- Jump up and switch legs on the lunge
- repeat sequence for 4 reps

Triple Squat Jump

- Lay on the floor with legs wide and a plate directly above your face
- Press the weight up while lifting your body off the floor
- When the torso is 90 degrees to your legs, slowly roll back down to a lying position

Plate Sit-Up

- Start with a plate elevated on the floor 
- I’m using a foam pad in my video, but a small plate would work too. You need to be able to grab the plate and get your fingers under it 
- Place your hands on the sides of the plate, jump your feet back into plank 
- Perform one push-up
- Jump your feet back in and perform one bent over row
- Make sure your back is long and straight and our items braced
- Put the plate back down and repeat

Burpee + Plate Row

- Holding a plate extended overhead
- Take one giant step back 
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- Stand back up to the starting position
- Alternate legs

Overhead Reverse Lunge

- Start standing on one side of the plate 
- Leap lateral over the plate, landing on the other side
- Jump straight up and reach your arms overhead
- Leap back the other way and repeat
- Each time you travel over the plate is one rep

Lateral Leap + Vertical Jump

- Start with plate on floor
- Load one leg and tap the other toe on the plate
- Transfer your weight to the other leg and switch legs
- R+L = 1
- Try to sink into your planted leg and tap from the top of the plate versus kicking the side

Agility Toe Taps

METCON

Weight Plate Metcon

DB + Cardio

Maryna_J

Rowing + Core

Great workout Kaysi as always! This app is perfect when you’re out of town:)

Erika

Cardio + Core

ANDREA Keefer

Squat + Row Countdown

Another awesome workout. The app is perfect for vacation. Thanks KMF

Annette Shaffer

Ascending Ladder - Deadlifts + Bike

Awesome workout in hotel gym. Perfect! Burpee to tred got spicy

30 Minute AMRAP

Anthea

DB + Bench Intervals

Amazing. Oh how Kaysi has me loving and hating these all at the same time! 

https://kaysimarshallfitness.com/

Trupti

30 Minute AMRAP - DB

Love this workout - I went heavy for part 1…. 🥵 got really spicy!

Kaysi

DB METCON

This is such a good 45 minute workout. Wow! Good to be back on the rower.

Jenna

45 minute - DB AMRAP

Great way to start the day! Got challenging at the end 🥵

3 Part Mash-Up

Rebecca

DB Metcon (+ running)

Descending Ladder

Very good full body. Did five rounds but went a little over 30 minutes.

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Oonagh

My favorite way to use an hour in the gym! This is a must try! 🙌🏼🥵

Weight Plate Metcon

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