---
title: "Workout of the Week: An Intro to Metabolic Training"
description: The Workout of The Week is a workout that has been designed to be a perfect compliment to any training session. Add this workout to your teams weekly strength and conditioning regiment.
image: https://blog.bridgeathletic.com/hubfs/Workout_of_the_Week_template-1.png
---

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 September 02, 2015 By Nick Folker

# Workout of the Week: An Intro to Metabolic Training

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[![New Call-to-action](https://no-cache.hubspot.com/cta/default/414934/34998095-2e3a-4c41-b876-144d2d0713f2.png)](https://cta-redirect.hubspot.com/cta/redirect/414934/34998095-2e3a-4c41-b876-144d2d0713f2) We hope you share this workout of the week with all your athletes. This a great complement to any training session. Be sure to focus on maintaining a high paced workout. I'd recommend 5 seconds of rest in between sets and 1 minute of rest in between each block (Ie: Lower, Upper, Core). 

Let us know how your teams do with this workout and feel free to share!

[![BridgeAthletic\_Weekend\_Warrior\_TemplateBeach](https://blog.bridgeathletic.com/hs-fs/hubfs/Workout_of_the_Week_template-1.png?width=612&height=649&name=Workout_of_the_Week_template-1.png "BridgeAthletic_Weekend_Warrior_TemplateBeach")](https://bridgeathletic-1.hs-sites.com/bridgeathletic-weekend-warrior)

### **Warmup: Jumping Jacks**

<iframe class="hs-responsive-embed-iframe" style="color: #444444; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 13px; line-height: 18px; display: block; margin-left: auto; margin-right: auto;" src="https://www.youtube.com/embed/hdH-l5Tn4Nk" width="425" height="350" data-service="youtube"></iframe>

#### Lying Thoracic Mobility Squeeze

<iframe class="hs-responsive-embed-iframe" src="https://www.youtube.com/embed/chLXW3RMug0" width="425" height="350" data-service="youtube"></iframe>

#### Hot Lizzard

<iframe class="hs-responsive-embed-iframe" style="display: block; margin-left: auto; margin-right: auto;" src="https://www.youtube.com/embed/XLC7K63ixBE" width="425" height="350" data-service="youtube"></iframe>

### Mainset:

#### Goblet Squats

<iframe class="hs-responsive-embed-iframe" style="display: block; margin-left: auto; margin-right: auto;" src="https://www.youtube.com/embed/V_sxCN-6p1s" width="425" height="350" data-service="youtube"></iframe>

#### Burpees

<iframe class="hs-responsive-embed-iframe" style="display: block; margin-left: auto; margin-right: auto;" src="https://www.youtube.com/embed/zDi0EsvZwEs" width="425" height="350" data-service="youtube"></iframe>

#### Tempo Pushup (3/0/1)

<iframe class="hs-responsive-embed-iframe" style="display: block; margin-left: auto; margin-right: auto;" src="https://www.youtube.com/embed/n0xQb69ImqQ" width="425" height="350" data-service="youtube"></iframe>

#### Front Bridge Rocker

<iframe class="hs-responsive-embed-iframe" style="display: block; margin-left: auto; margin-right: auto;" src="https://www.youtube.com/embed/Ult_TNLVebA" width="425" height="350" data-service="youtube"></iframe>

#### V-Up

<iframe class="hs-responsive-embed-iframe" style="display: block; margin-left: auto; margin-right: auto;" src="https://www.youtube.com/embed/p2-7LF3SVQE" width="425" height="350" data-service="youtube"></iframe>

 

### Be sure to check back next week for more workouts!

#### About the Author

[Nick Folker](https://blog.bridgeathletic.com/author/nick-folker)

![](https://blog.bridgeathletic.com/hs-fs/hub/414934/file-1250764216.jpg?width=75&name=file-1250764216.jpg)

Nick Folker is the Co-Founder and Director of Elite Performance at BridgeAthletic. Nick’s roster of athletes includes 35 Olympians winning 22 Olympic Medals, 7 team NCAA Championships and over 170 individual and relay NCAA championships.

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