Name: Playbook - Morgan Olson - Full Body Metcon
Uploaded: 2024-01-21T02:10:11.541Z
Duration: 75 min
Description: Full Body Metcon

Kris

M usin dead all,deadmill for sled push,m grateful for get wod✅@home#weekendvibes 🔥

yangBAE

Émilie Véronneau

GOAL
Increase coordination, flush lymph, strengthen your fast twitch muscle fibers, and increase speed #SoAthletic

DETAILS
1. Feet together.
2. Grab rope with wrists slightly in front of hips.
3. Thumbs face away from the body, shoulders are relaxed, and chin is neutral.
4. Hop low and quickly on your toes will whipping the rope with your wrists. 
5. Let the rope rotate around your body and jump as the wrists slap down.

Pro-Tip: The more relaxed you are, the longer you can keep your natural rhythm.
Pro-Tip II: Drop the rope. Jump low and fast and slap your hands on the front of your thighs. Double tap them to practice double unders. This simulates the timing and coronation needed to jump rope. After warming up with this, carry the same rhythm but just add the rope. 

CUES
- Hips In Place
- Posture is Upright AF
-Ribs Tucked

Jump Rope

GOAL
Leg and ab killer 
 1. Hold a dumbbell at chest height, 1-2' away from your body.
1. Stand tall, shoulders relaxed and contract your abdominals.
2. To down, bend your knees and let your hips follow, maintaining even pressure throughout your foot.
3. Maintain a tall posture the entire time.
4. To stand, think about pressing the floor away.

CUES
- Flat Back 
- Reach Hips Back
- Brace Abs 
- Proud Chest

Goblet Squat

GOAL
Overload the chest with an extra stretch and weight 

DETAILS
1. Place hands on a couple of weight plates.
2. Add a weight plate to your back or do bodyweight.
3. Begin in the bottom of you push up.
4. Tighten up your body, squeeze your butt and crunch your abs.
5. Press up in one motion. 
6. Exhale and return to the ground to rest your chest. Repeat. 
 Note: If this is too difficult, do bodyweight worm push ups on the deficit.

CUES
- Squeeze Butt
- Strong Press
- Exhale 
- Externally Rotate  
- Neck in Line with Spine

Deficit Weighted Push Up

GOAL
Lower abs, traps, shoulder stability and core

DETAILS
1. Press up and extend arms on a dip bar. 
2. Point toes. 
3. Raise legs by crunching the belly button into abs. 
4. Create a hollow rock position. 
5. Lower slowly. 

CUES
- Hollow Rock
- Crunch Abs
- These Are Hard

Leg Lift on Dip Bars

Circuit

GOAL
Even out those hips and challenge your posterior chain #gains

DETAILS
1. Stand tall, with a dumbbell in each hand.
2. To start, place one foot backward so that the ball of your foot is in line with your heel.
3. Raise the rear heel and try to feel most of your weight on the front foot.
4. Keep even pressure through your front foot, and reach your hips backward, letting the front knee slightly bend as your hips go back and the dumbbells moves toward the floor.

CUES
- Flat Back
- Brace Abs
- Squeeze Armpits

Dumbbell Staggered Stance Deadlift

GOAL
You want to load your hip, not execute with momentum - maximal control on this one

DETAILS
1. Set a box to the proper height. When you step your foot on the box, your hips are just below your knee. Setting it too high creates hip shifting and pushing off with the back leg. Don't do that. 
2. Grab dumbbells in each hand. 
3. Place your foot on the box, push knee slightly out, and keep it over ankle. 
4. Begin movement by centering your chest over your knee (balances your center of gravity). 
5. As you drive up through your heel, raise your chest and extend the knee. DON’T push off with your back leg. 
6. Stand tall and return slow and controlled by leaning the chest forward to counterbalance your weight. Chest over knee = ultimate hip loading = booty gains. 
7. On the return, drag your back foot against the box for stability. 

CUES

- Hip Loading
- Drive Through the Heels
- Knee Over Ankle 
- Knee Pushes Out
- Relax the Back Leg

Dumbbell Step Up

GOAL
Core and joint stability 

DETAILS
1. Starting on all fours, hands under your shoulders and knees below your hips, engage your core to keep your back flat and over your knees 1-2" off of the ground.
2. Step forward with the opposite hand, and opposite foot while maintaining a tight core and flat back.

CUES
- Flat Back 
- Hips Low 
- Stable

Bear Crawl

Goal
Leg drive, power & cardio

Details
1. Add weight plates to a sled. 
2. Begin by digging the feet, keeping the hips in line with shoulders. 
3. Exhale and dig. 
4. Push. 

Cues
- Hips Down
- Core Tight

Substitute: for the plate push or 7 jumping squats and 5 burpees.

Sled push

GOAL
Tighten that waist while working that full body for fat burning #Obliques #Cardio

DETAILS
1. Stand tall with a kettlebell, dumbbells, plate, or bag of rice.
2. Chest is proud, have object to the side of your body.
3. With feet underneath hips, begin to squat by keeping the chest up and hips back.
4. Stand by extending the legs and crunching the abs to rotate the object. 
5. Keep arms slightly bent throughout full movement.

Pro-Tips: Ribs are tucked and you compress/crunch your abs a little.

CUES
- Squeeze Butt
- Rotate Torso
- Tuck Ribs

Dumbbell Wood Chop

Superset

Full Body Metcon

Kat Rosario

Mads

Wooh! Going in vacation and needed something to work a little bit of everything, this was killer! Sweating like a mad man!

Sierra

Full Body Metcon 🏋️‍♀️

Oh my god, best one yet!! Love, love, love!

Jess

Full Body Madness 🫡

Angela

Elevated heart rate for over 45min makes my heart happy!

Kari

Full Body Destruction ⚠️

#tuesdaymorning let’s get it done ✅🙌🏻

Tracey

Ever Stokes

Full Body Strength And Conditioning 😎

Tyra

Rarielle

Full Body Light Pump 🔥

More full body workouts = higher blood pump!

sled push↔️ski erg❤️‍🔥🙌🏻

Full Body Strength 😝

Bunny 🐰❤️

#tgif very much needed to boost my mood today ❤️‍🔥

Laura

Full Body Destroyer 💣

Nasha

Judith

Full Body Pump

Loved this workout my whole body was on fire 🔥 🔥🔥🔥😜

Hailey

Full Body Metcon 🙌

Great, especially when your on a time crunch!

Did someone say... Fullbody Conditioning? 🔥

#4 morning wod 
grateful4 pulling dat off what a greatt start of the dayyyyy✌🏻

Erin Tompkins

Full Body Strength and Conditioning! 💣

Lisa

Aoife

Full Body Madness 👹

That was hard!! Lol. Nice full-body a** kicker 😜

Nicole

Katherine

Full Body Strength ❤️‍🔥

This was a great workout as an add-on day to the #mascmakeover challenge.

Full Body Fryer! 😈

It had me sweating from beginning to end. Great workout. I feel amazing

Melina

Full Body Strength 🏋️‍♀️

Probably the hardest workout for me thus far. Holy. Shit.

Linny

Pain, pain, pain. A reminder that I am alive. Love it!

Gigi Niz

Full Body Strength and Conditioning! 🥇

Lois McGuthrie

Full Body Strength

Maurice

Full Body “Fun”! 🙌

BEATRIZ

Full Body Strength 🤯

Oofff great + day to the #mascmakeover challenge! Feeling good!!

15‘ jump rope🌻
happy lunar new year🐇🐇🐇

Did some extra butt work on top of this!!!!  Ouch! 👍🏻

Kathryn

Full Body Accessory Work

Really enjoyed the use of kettlebell movements here! Love functional movement >>

Haley

Jesus that little workout kicked my ass ☠️

Full Body Friday

First time I can hold and steadily decline on the chin up. Baby steps! Still struggle getting up but improving!

Angie

7mo in the program & i finally did my first EVER pull up 😭 i feel so strong. I could fly to cali & kiss u rn no homo

Full Body Lift 💅🏼

Shelby

First one. 💪 Kicked my butt. Substituted the sled push by using an unplugged treadmill. Let’s go.

Full body Madness

Needed a chill workout today 😌😌 hit the spot 🤙🏽

Annamaria

Salsa

Full Body Reset

Full Body Madness 😜

So you took note of every exercise I hate and you made it into a work out routine, that's cool 🥵

Michelle

Sarah Greene

Vesper

Full Body Push

Outdoor run15’#3rdofoctfeelingood❤️‍🔥#fbactivation🙌🏻

Getting the hang of those Turkish get-ups 🦾

That an slice session…killer. Good workout with some strength training and mobility/stability work.

Full Body Fire

Cardio heavy - burned them calories today! 🔥 ☠️

Full Body Conditioning

Got the sweat dripping. Actually a really great workout!!

Great full body! I feel great after that one

Julia

APPLE

Power-Full Body

Great for warm ups! I’m just getting started 😀

Britt

Full Body Fun…

Hit a PR on trap deadlift and hit a higher box jump… successful Sunday 🫶🏻

Kallie 

Even on vacation I can't skip my full body Momo

Carmeal

Carolina

Breinne

Raquel

I loved this full body workout, the ab burner at the end had me swearing up a storm!

Full Body Metcon

Community

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