Queenax™ of the Week: Metabolic 1000 Challenge

Workouts

Queenax™ of the Week: Metabolic 1000 Challenge

by Davide DeRemigis, Precor Master Coach and Professional Trainer

You may also like Queenax™ of the Week: Assault Airbike Metabolic Workout

Perform up to 1000 total movements with the Metabolic 1000 Challenge! This high intensity workout gives exercisers up to eight 4-minute rounds to perform 1,000 reps of the exercises listed below. This high volume workout will challenge functional performance, as well as your cardiovascular system. This workout will be very challenging for the casual exerciser; caution and scaling should be considered before engaging in it.

Be sure to warm-up before the workout. Include mobility exercises as well as an active warm-up with jumping jacks, half jumping jacks, windmills, and squats. Mobility exercises can be performed with the Superfunctional™ and/or the Wall Bars. Make sure to target the hips and shoulders during your movement prep.

This type of workout is best performed with Queenax™, but if you don’t have one available, then alternative options are provided. It is a complete workout that involves an array of exercise types. Note for Queenax Trainers: most exercises are Category 3 to accommodate high intensity movements.

Each exercise has a target repetition quantity so that if you do not have a heart rate monitor available, you can still be sure you are working out at high intensity.

Workout Parameters

  • Number of Stations: 8
  • % of Max Heart Rate (MHR): 80-90 %
  • Work/Rest Ratio: 30s/15s
  • Number of Rounds: 6-8
  • Minutes per Round: 4
  • Rest Between Rounds: 90 seconds, or enough time to allow heart rate to get back to recovery zone (60% max heart rate)

The Workout

*Hands are on the SF and the rear foot is suspended on a step or bench.
**Hands are grabbing the Wall Bar at a high height and feet are on the Wall Bar at a low level.

Movements

Superfunctional Single Leg Raised Squat

  1. Set bar height to knee level.
  2. Position the top of one foot on bar.
  3. Keeping chest upright, squat down without allowing the bar to travel backward.
  4. Return to starting position.

Burpies

  1. Squat down and jump into a plank position.
  2. Perform a push-up.
  3. Bring feet to your hands and hop up with arms overhead.

Forward Lunge

  1. With hands on hips, step forward into lunge position.
  2. Keep knee in line with second toe and chest upright.
  3. Step forward and return to standing position.

Jump-Assisted Pull-Ups

  1. Set bar at high or overhead height.
  2. Grip bar and set hands wide on bar.
  3. Jump to assist the pull-up, keeping shoulders down throughout movement.
  4. Slowly lower body to ground and repeat.

Superfunctional Russian Twists

  1. Hold the Superfunctional bar shoulder width apart with arms straight.
  2. Lean back until you feel your abs engage and raise your legs.
  3. Without bending elbows, twist the bar across your body.

Stroops Side Shuffles

  1. Connect the Stroops Slastix band to either your ankle (via an ankle cuff), or to your waist (using a belt).
  2. Shuffle laterally away from the anchor point until you approach the end of the range of motion of the band.
  3. Shuffle back toward the anchor with control.
  4. Turn around at 15s to lead with the opposite side.

Superfunctional Mountain Climbers

  1. Set the bar at the lowest height.
  2. Extend into a plank, keeping arms straight.
  3. Keep arms still while alternating bringing knees to chest.

KB Swings

  1. Hold KB with both hands.
  2. With straight arms, swing KB between legs and squat down.
  3. Swing KB through to shoulder height, driving hips forward.

Return to Coaching Center 

Author Information

Davide DeRemigis
Davide DeRemigis's picture

Davide is a Precor Master Coach, soccer coach, personal trainer, and CrossFit Level 1 trainer based in Milan, Italy. He is a former soccer player at the regional level in both Italy and Scotland. After playing soccer for 15 years, he has spent the last six years as a coach for universities and regional teams. Davide began his career in fitness after graduating in Sports Science at the University of Aberdeen. He then gained his qualification as a REPs 3 personal trainer in the UK. He most recently trained clients at Virgin Active before transitioning his role as an independent personal trainer and fitness educator.

Offline
Last seen: Never ago
Joined: 11/22/2016 - 08:33

Comments