Welcome to the next intensification phase for Breaking Bod.  This phase incorporates a method called Escalating Density (aka Timed Sets).  It will challenge your mental toughness and grit, reminiscent of a Crossfit metcon.  Well, more like 3 metcons back-to-back.

In each series, you will have a set time to perform as many rounds of the given superset as you can.  Similar to an AMRAP, except this one builds muscle.

In the A Series, you will have 15 minutes.  Using the weight that would be your 6 rep max, you will perform 2-3 reps of A1.  Take as much rest time as you need to recover, and then do the same thing for A2.  Rest as much as you need, and repeat.  The first few sets may feel easy, but if you're bouncing back and forth between the exercises for the full 15 minutes, you probably went too light.

After the A Series, you will rest 3 minutes and then move on to the B Series.  Same situation here, working for 15 minutes.  Using your 12RM weight, you'll perform 4-6 reps of each exercise, taking as much rest as you need between them.

Take 3 minutes rest, and the same goes for the C Series, for 10 minutes - using your 25RM weight for 10-12 reps of each.

Your goal, for each of the following weeks, is to keep the SAME WEIGHT but increase the number of rounds you perform.  So, if anything, err on the heavier side.  Use your numbers from previous phases as a guide to choosing correctly.

This one takes fortitude to get back under the bar or pick up the weights again for the next set.  Let's see what you got.

The week consists of 3 Primary workouts, 1 Conditioning workout, and 2 Aerobic workouts.   The total volume of work this phase a little lower - on purpose.  Embrace the deload, as it facilitates better recovery and even more fat loss.

Have fun, stay hungry, and get after your new PHYSIQUE.