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MetCon 11.06.2019 - Devil's Delight

A test of you versus the clock, and you versus you.


I loved this workout from last night's class.


The beauty of it is, if you fancy honing in on just one group of moves, you can simply choose that set and repeat it until suitably wrecked.

Direct from The Chapel

Cardio Kit - you'll be working 30 seconds full whack, with equal amount of rest, repeat 4 times to total 4 minutes of time lapsed.


Match those 4 minutes with one of the three sets of moves listed below, completing as many rounds as possible within the 4 minutes.


You can rotate the cardio, rotate the sets of moves, or stick with one, it's your call. My crew worked round the entire circuit.


KB 1) a) Russian Swings x 10

b) Goblet Squats x 10

c) American Swings x 10


DB 2) a) Devil Press Man Maker x 5

b) Hammer Curl and Press x 10

c) Tricep Kickbacks x 15


PLATE 3) a) Front Raise x 8

b) Lateral Raise x 10

c) Rear Delt Flye x 12




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