Welcome to the Meta Power Workout December 2022 part 1 of 3! You can read about my pre-workout, mid-workout, and post-workout observations below. Plus, do the workout from the comfort of your own home or gym with this easy breakdown!
Pre-Workout
Questions and concerns before class started
Is 3 minutes too long to spend on one movement?
Will the AMRAP movements move too quickly/slowly?
Mid-Workout
Mid-workout observations
During my run of this workout I found:
The stark contrast between the exercise's repeated reps and the AMRAPs created an engaging challenge.
No one AMRAP repeated more than 4 times and in most cases, it was my 3rd set when the time ended.
During the class I found:
Beginners and veterans were able to scale this workout.
40 seconds of rest felt a little long in places
Since the rest in the repeated reps was only 5 seconds it felt a lot like they were both sorts of an AMRAP.
Participants’ exhaustion appeared in line with the timing.
Post-Workout
Here was the feedback given upon immediate reflection.
Participant feedback:
This workout was well enjoyed, comments included praise for the unique time format and the movement selections.
One participant noted the similarity between the 3 min broken-down clock of the repeated reps and the 2 min and 40-sec AMRAP timer which created a sense that the workout was very long.
Trainer Feedback
I agree with the note about the clock. I look forward to utilizing pieces of this workout with different pairings in the future.
Overall this was a challenging and engaging workout. I believe a total body workout was achieved and at least a little bit of fun was had.
Trainer Rating
8/10
Workout
20-30-40-30-20 (seconds)
5 sec rest between reps
40 sec rest between exercises
Plate Ground to Overhead Press/Halos
TRX Monster Lunges (Jump Lunge R, Jump Lunge L, Squat)
Plate Sit Ups
--
40 sec rest
2:40 AMRAP(As Many Rounds As Possible)
15x Rope Slams
5x Dumbbell Curls
5x Shoulder Press
40 sec rest
2:40 AMRAP
15x Jumping Jacks
5x Deadlift/Rows
5x Sumo Squats
40 sec rest
2:40 AMRAP
10x Break Dancers
5x Walkout Push Ups
5x Star Jumps
--
40 sec rest
20-30-40-30-20
5 sec rest between reps
40 sec between exercises
Kettlebell Thrusters
Burpees
Full body Crunch
--
40 sec rest
2:40 sec AMRAP
2x Shuttle Run
5x Box Jumps
5x Push Ups
40 sec rest
2:40 sec AMRAP
2x Side Shuffle
5x Ball Slams
5x Dips
40 sec rest
2:40 AMRAP
1x Bear Crawl
5x Superman
5x Plank Press
--
Done!