MetCon Triad 3.0

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Timer Duration: 49:30 Rollover intervals for more details.

Exercises:
  • Get Started In 60 Seconds!
  • 1. Swings
  • 5 Seconds Rest
  • 2. Blast-off Pushups
  • 3. Running Lunge- Left Leg
  • 4. Running Lunge- Right Leg
  • 5. Sprint-backpedal Agility
  • 6. Belly Breathing Plank
  • 10 Seconds Rest
  • 15 Seconds Rest
  • 20 Seconds Rest
  • 25 Seconds Rest
  • 30 Seconds Rest
  • 3 Minute Break
  • 1. Overhead Triceps Extensions
  • 2. Biceps Curls
  • 3-bent Over Rows
  • 4. Overhead Presses
  • 5. Alternating Lateral Lunges
  • 6. Alternating Linear Lunges
  • 1 Minute Rest
  • 2 Minute Break
  • 1-2 Combo Linear Footwork- Orthodox Stance
  • 10 Seconds Footwork Only
  • 1-2 Combo Linear Footwork- Southpaw Stance
  • 1-2 Combo Lateral Footwork- Orthodox Stance
  • 1-2 Combo Lateral Footwork- Southpaw Stance
  • GET STARTED IN 60 SECONDS! 1:00
  • 1. Swings 0:30
  • 5 SECONDS REST 0:05
  • 2. Blast-Off Pushups 0:30
  • 5 SECONDS REST 0:05
  • 3. Running Lunge- LEFT Leg 0:30
  • 5 SECONDS REST 0:05
  • 4. Running Lunge- RIGHT Leg 0:30
  • 5 SECONDS REST 0:05
  • 5. Sprint-Backpedal Agility 0:30
  • 5 SECONDS REST 0:05
  • 6. Belly Breathing Plank 0:30
  • 5 SECONDS REST 0:05
  • 1. Swings 0:30
  • 10 SECONDS REST 0:10
  • 2. Blast-Off Pushups 0:30
  • 10 SECONDS REST 0:10
  • 3. Running Lunge- LEFT Leg 0:30
  • 10 SECONDS REST 0:10
  • 4. Running Lunge- RIGHT Leg 0:30
  • 10 SECONDS REST 0:10
  • 5. Sprint-Backpedal Agility 0:30
  • 10 SECONDS REST 0:10
  • 6. Belly Breathing Plank 0:30
  • 10 SECONDS REST 0:10
  • 1. Swings 0:30
  • 15 SECONDS REST 0:15
  • 2. Blast-Off Pushups 0:30
  • 15 SECONDS REST 0:15
  • 3. Running Lunge- LEFT Leg 0:30
  • 15 SECONDS REST 0:15
  • 4. Running Lunge- RIGHT Leg 0:30
  • 15 SECONDS REST 0:15
  • 5. Sprint-Backpedal Agility 0:30
  • 15 SECONDS REST 0:15
  • 6. Belly Breathing Plank 0:30
  • 15 SECONDS REST 0:15
  • 1. Swings 0:30
  • 20 SECONDS REST 0:20
  • 2. Blast-Off Pushups 0:30
  • 20 SECONDS REST 0:20
  • 3. Running Lunge- LEFT Leg 0:30
  • 20 SECONDS REST 0:20
  • 4. Running Lunge- RIGHT Leg 0:30
  • 20 SECONDS REST 0:20
  • 5. Sprint-Backpedal Agility 0:30
  • 20 SECONDS REST 0:20
  • 6. Belly Breathing Plank 0:30
  • 20 SECONDS REST 0:20
  • 1. Swings 0:30
  • 25 SECONDS REST 0:25
  • 2. Blast-Off Pushups 0:30
  • 25 SECONDS REST 0:25
  • 3. Running Lunge- LEFT Leg 0:30
  • 25 SECONDS REST 0:25
  • 4. Running Lunge- RIGHT Leg 0:30
  • 25 SECONDS REST 0:25
  • 5. Sprint-Backpedal Agility 0:30
  • 25 SECONDS REST 0:25
  • 6. Belly Breathing Plank 0:30
  • 25 SECONDS REST 0:25
  • 1. Swings 0:30
  • 30 SECONDS REST 0:30
  • 2. Blast-Off Pushups 0:30
  • 30 SECONDS REST 0:30
  • 3. Running Lunge- LEFT Leg 0:30
  • 30 SECONDS REST 0:30
  • 4. Running Lunge- RIGHT Leg 0:30
  • 30 SECONDS REST 0:30
  • 5. Sprint-Backpedal Agility 0:30
  • 30 SECONDS REST 0:30
  • 6. Belly Breathing Plank 0:30
  • 30 SECONDS REST 0:30
  • 3-MINUTE BREAK 3:00
  • 1. Overhead Triceps Extensions 0:30
  • 2. Biceps Curls 0:30
  • 3. Bent-Over Rows 0:30
  • 4. Overhead Presses 0:30
  • 5. Alternating LATERAL Lunges 0:30
  • 6. Alternating LINEAR Lunges 0:30
  • 1-MINUTE REST 1:00
  • 1. Overhead Triceps Extensions 0:30
  • 2. Biceps Curls 0:30
  • 3. Bent-Over Rows 0:30
  • 4. Overhead Presses 0:30
  • 5. Alternating LATERAL Lunges 0:30
  • 6. Alternating LINEAR Lunges 0:30
  • 1-MINUTE REST 1:00
  • 1. Overhead Triceps Extensions 0:30
  • 2. Biceps Curls 0:30
  • 3. Bent-Over Rows 0:30
  • 4. Overhead Presses 0:30
  • 5. Alternating LATERAL Lunges 0:30
  • 6. Alternating LINEAR Lunges 0:30
  • 2-MINUTE BREAK 2:00
  • 1-2 Combo LINEAR Footwork- Orthodox Stance 0:20
  • 10 Seconds Footwork Only 0:10
  • 1-2 Combo LINEAR Footwork- Orthodox Stance 0:20
  • 10 Seconds Footwork Only 0:10
  • 1-2 Combo LINEAR Footwork- Southpaw Stance 0:20
  • 10 Seconds Footwork Only 0:10
  • 1-2 Combo LINEAR Footwork- Southpaw Stance 0:20
  • 10 Seconds Footwork Only 0:10
  • 1-2 Combo LATERAL Footwork- Orthodox Stance 0:20
  • 10 Seconds Footwork Only 0:10
  • 1-2 Combo LATERAL Footwork- Orthodox Stance 0:20
  • 10 Seconds Footwork Only 0:10
  • 1-2 Combo LATERAL Footwork- Southpaw Stance 0:20
  • 10 Seconds Footwork Only 0:10
  • 1-2 Combo LATERAL Footwork- Southpaw Stance 0:20
  • 10 Seconds Footwork Only 0:10

About Interval Timer

Interval Timer is a website that allows users to create HIIT, circuit training, round, tabata or custom timers to share online with their friends or clients.

The website is also allows users of Seconds Pro to share their timers from the app with non-users.

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