Metabolic Chains and HIIT Vortex by Kristin R

Enter the Vortex & Climb the Chain by Kristin R So this workout was created to be crazy like a tornado workout. I found the idea while searching metabolic conditioning.  Some of the moves are suppose to be twisting like movements, some combinations that go from standing to the floor (i.e. burpees, squat thrusts, mtn climbers, turkish getups) and then some plyomentrics, olympic lifts, body weight or sprinting type exercises.   It's basically suppose to be chaotic and like a tornado. In between these "tornadoes" are Metabolic Chains which are compound moves done like the combo moves pyramids from reps of 1-5 Warmup:30:30 2 mins Jog in place Toe touches Walkouts Down dog to cobra 50:10 x1 1. Prisoner Squat Jacks 2. Iron Crosses (squat, switch lunges) 3. Pike SL Glute Raise to Cross knee Drive or Crossbody Mtn Climbers 4. Military Press 5. Plank Row, Knee Drive & Twist Metabolic Chain: Perform 1 of each and work up to 5; 1 squat Thrust to pushup, 1 row (each arm), 1 Tricep ext to Bi Curl, 1 calf raise to press.  2 squat thrust, 2 pushups, 2 rows, ect…) 1. Squat Thrust Burpee 2. Plank hop + palms out row 3. Tricep Ext to Bicep Curl 4. Calf Raise + Military Press 50:10 x1 1. Clean and Press 2. Swings 3. Lunge & Chop 4. Renegade Rows 5. Jugglers Metabolic Chain: same as before, working from 1 of each move to 5. 1. Curtsy, DL, Curtsy 2. Burpee + Plank Dips 3. DL to Fly 4. 6 way Raises (Lateral, Front, OH, Front, Lateral, Down) 50:10 x1 1. Goblet Squat & Press 2. Curtsy + 6 Way Raise 3. Lizzard Hops 4. Burpee + Fly 5. Alt SA Snatch Metabolic Chain: 1. Squat Slams 2. Commando frog plank hop and vertical frog hops 3. Gladiator Get ups 4. Twisted Burpees 50:10 x1 1. Squat Thruster 2. Star Jumps 3. Russian Twists 4. Plank Tricep Kickbacks 5. Broad Jump + 180 Tuck Lower Body Burnout & Abs Set 1: 3x 1. 10 Back Squat 2. 10/leg Split Squat Jumps (Jump Lunges) Set 2: 3x 1. 10 RDL 2. 10/leg Step ups Abs: Tabata 20:10 2x 1. Mtn squats 2. Single shoulder fwd lunge narrow squat 3. V-sit pull over front raise 4. bicycles