The Big Three Workout

Boost Your Metabolism With This CrossFit Inspired Routine

If you’re a boss on the bench but struggle on squats, this workout could get interesting. But that’s what makes this fun. We’re making your weaknesses your strengths and getting you shredded at the same time. The one thing I like about CrossFit-style workouts is they are usually timed to keep the intensity at a high level, which allows your metabolism to rise and really ups your fat-burning level.

You’ll start off with HIIT-style speed rope work that will be brutal. The 10 seconds on is meant to be an all-out chop with your feet to simulate a sprint. My good friend Dr. Serrano taught me you burn the most fat in the first six seconds of an exertion, which is a big reason why sprinters are always so lean and nasty. That same theory applies in this all-out bursts on the speed rope. The 10-second rest is barely enough to catch your breath, meaning you’ll be sweating like crazy. If nothing else, this start will wake your ass up fast, but it’s only a primer to what’s next.

With your lifts, start with a weight with which you’ll be able to achieve around 20 or so reps on the first set, with most sticking to around 135 pounds. Here’s the fun part: if you manage 25 reps on the bench press, you get to match it on your squat and deadlift. Then you get to repeat that 4-5 times, matching the number of reps each time on the squat and deadlift.

Here’s what it could look like, factoring in little to no rest:

Set 1: Jump Rope Sprints, 10 minutes (see below)
Set 2: 135 pounds, 20 reps for bench, squat and deadlift
Set 3: 135 pounds, 17 reps for bench, squat and deadlift
Set 4: 135 pounds, 12 reps for bench, squat and deadlift
Set 5: 135 pounds, 9 reps for bench, squat and deadlift
Set 6: 135 pounds, 6 reps for bench, squat and deadlift

With the low rest times, we are using trisets for the big exercises – performing three exercises in a row, with little to no rest between exercise. Your body will have no clue what hit it and it will let you know throughout. But this is always worth remembering when you’re doing this: You’re pushing your body to another level and to achieve the results you want, that’s what you have to do.

That’s exactly the mindset I have and it’s the FitnessRx mindset— so that’s exactly how you need to think if you want to reach a new you.

THE WORKOUT

The Big Three Workout - Boost Your Metabolism With This CrossFit Inspired Routine
1) Jump Rope Sprints
Only do this one time, do not repeat

TRISET
Repeat this triset 4-5 times

2) Bench Press
The Big Three Workout - Boost Your Metabolism With This CrossFit Inspired Routine

3) Squat
The Big Three Workout - Boost Your Metabolism With This CrossFit Inspired Routine

4) Deadlift match
The Big Three Workout - Boost Your Metabolism With This CrossFit Inspired Routine

Cory Gregory

Cory Gregory co-founded MusclePharm with Brad Pyatt in 2008 and serves as Executive Vice President. A former underground coal miner, Gregory worked diligently to save money to realize his dream of opening his own gym by the age of 20. In the last 15 years, he has gained extensive experience and has received a number of accolades within several aspects of the fitness industry. Obtaining an Exercise Specialist certificate from Columbus State, Gregory is also NESTA nutrition coach certified and Westside Barbell certified. In addition to his in-depth knowledge of bodybuilding and nutrition, he is a CrossFit Level-1 trainer further helping MusclePharm’s athletes and ambassadors achieve their fitness goals. Gregory prides himself on embodying the Musclepharm culture, as he has been featured on the cover of top fitness magazines, including FitnessRx. Weighing just 208 pounds, he has achieved a powerlifting total of 1,755 pounds, culminating in a career-best 700-pound squat. Most recently, Gregory was added to the Arnold Schwarzenegger Fitness Advisory Board.