The HaganaH Blog

This was last Wednesday’s S.U.B. MACHINE Metabolic Workout:

First Set: 7 Station x 9 Reps

Station 1- Floor Barbell Chest Press
Station 2- Floor KBs Chest Press
Station 3- Rings Suspended Push-Ups
Station 4- JumpBox Decline Push-Ups
Station 5- Bench Dumbells Flys
Station 6- Ball Stability Push-Ups Right Side
Station 7- Ball Stability Push-Ups Left Side

Second Set: 6 Stations x 7 Reps

Station 1- Floor Barbell Chest Press
Station 2- Floor KBs Chest Press
Station 3- Rings Suspended Push-Ups
Station 4- JumpBox Decline Push-Ups
Station 5- Ball Stability Push-Ups Right Side
Station 6- Ball Stability Push-Ups Left Side

Third Set: 5 Stations x 5 Reps

Station 1- Floor Barbell Chest Press
Station 2- Floor KBs Chest Press
Station 3- Rings Suspended Push-Ups
Station 4- Ball Stability Push-Ups Right Side
Station 5- Ball Stability Push-Ups Left Side

Fourth Set: 4 Stations x 3 Reps

Station 1- Floor Barbell Chest Press
Station 2- Rings Suspended Push-Ups
Station 3- Ball Stability Push-Ups Right Side
Station 4- Ball Stability Push-Ups Left Side

Fifth Set: 3 Stations x 1 Rep

Station 1- Floor Barbell Chest Press
Station 2- Ball Stability Push-Ups Right Side
Station 3- Ball Stability Push-Ups Left Side

ALL CHEST, NO REST BETWEEN SETS OR REPS

Yesterday was All Legs!!!

The first official S.U.B. MACHINE Metabolic Intense Workout kicked off here at the National HQ’s yesterday

These workouts run every Monday and Wednesday at 5:30pm . Training these two weekly workouts and the Saturdays “Qualifiers Only” Module Workouts at 9:15am is the perfect formula to up the intensity of the training of our students, Instructors and Black Belts here at the Israeli Compound!

S.U.B. MACHINE workouts are intense 30 minutes workouts that are organized in very specific 4 weeks “Muscle Group A and Muscle Group B” programs that are designed to target those muscles specifically in addition to the fat burning element to this method of training. Muscle Group A are on Mondays and Muscle Group B are on Wednesday with Group A being legs and Group B being chest in this current 4 weeks program.

Yesterday’s workout was:

12 Deadlifts, 12 KB Swings, 8 Deadlifts, 8 KB Swings, 4 Deadlifts, 4 KB Swings

12 yrds , 18 yrds and 24 yrds Prowler Suicides

12 Deadlifts, 12 KB Swings, 8 Deadlifts, 8 KB Swings, 4 Deadlifts, 4 KB Swings

all done with no rest! Deadlifts 80% body weight, KB Swings 53lbs and Prowler 120lbs

I will try to post Wednesday’s workout as well….no promises