MetaHIIT: Death by TriPly
Back Squat
-Use 40% 1 RM
-Every minute the rep goes up by one
-Start with 1 rep in the first minute, 2 reps second minute, etc.
then
Overhead Press
-Use 60% of 1 RM for strict press
-Utilize any: strict press, push press, split jerk
-Subtract 5 reps from the max rep per min on back squat to find starting rep of overhead press
then
Jingle Jangle
-Short 3 meter sprint, down & back equals 1 rep
-Subtract 7 reps from the ending reps per min of overhead press, to find starting rep for Jingle Jangles
then
Tri-Ply Example

Back squat- Use 40% of 1 RM
Time start: Minute 1 = 1 back squat, Minute 2 = 2 back squat, Minute 3 = 3 back squat….this rep/minute scheme will continue until the athlete breaks the minute time limit. Remember the rep number you end on.

Overhead press- Use 60% of 1 RM
Start the reps at 5 minus the last rep on the back squat. For example, if you finished the back squat at 16 reps then start the overhead press at 11 rep per min, then 12 reps the second minute and so on until the rep/time limit is broken. Remember the rep you end on.

Jingle Jangle- 3 meter explosive sprint down and back to equal 1 rep.
Start the reps at 7 minus the last rep on the overhead press. For example, if you finished the press at 19 reps per min, then start Jingle Jangles at 12 reps per minute and continue until the rep/time limit is broken.

Post your scores to the Whiteboard.