3 Awesome Memorial Day Workouts

This holiday we wanted to not just give a sale, but to give you great ways to train smarter and get better results. That is REALLY what we want, people to become stronger, move better, and become healthier. It is this motivation that is going to direct us to give you three great total body workouts that we highlight from a great coaches, Cory Cripe & John Rhodes.

Metabolic resistance training (MRT) has become one of the most effective strategies for building lean muscle, improving conditioning, and burning fat at the same time. However, many programs rely too heavily on random exercise selection or high-intensity circuits that sacrifice movement quality for fatigue. That’s why renowned strength coach, Robert Dos Remedios created a a smarter approach by using specific repetition protocols and strategically loaded movements to create full-body workouts that challenge strength, stability, and conditioning simultaneously.

What makes DVRT unique is that it focuses on how the body moves rather than simply how tired you become. Instead of endless repetitions, DVRT metabolic resistance training combines purposeful movement patterns with repetition schemes that maintain technique while elevating heart rate. This allows trainees to improve fitness without breaking down movement quality or over stressing the joints.

One of the most effective DVRT repetition protocols is the 6-8 repetition strength endurance format. In this structure, you pair two or three full-body exercises together and move continuously with short rest periods. The moderate rep range allows enough load to stimulate strength while creating the metabolic demand needed for fat loss and conditioning. For example, a front-loaded squat, plank drag, and rotational clean combination trains the entire body while reinforcing core integration and stability.

 

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Another popular DVRT protocol is the descending ladder system. This format may begin with 10 repetitions of each exercise, then drop to 8, 6, and finally 4 repetitions as fatigue builds. The brilliance of this approach is that it allows intensity to remain high while technique stays sharp. Since the reps decrease each round, athletes can focus on producing more power and precision even as their heart rate rises. This system works extremely well with movements such as sprinter stance deadlifts, shoulder-loaded reverse lunges, and half-kneeling presses.

 

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Tempo-based repetition protocols are also central to DVRT metabolic resistance training. Instead of simply counting reps, slowing the lowering phase of movements creates more time under tension and increases muscular demand without requiring excessive load. A workout using 5 repetitions with a 3-second eccentric lowering phase can feel far more challenging than traditional higher-rep training. This is especially effective in exercises like front-loaded squats, lateral drags, and overhead presses where stability and control are essential.

The key to successful MRT is balancing intensity with movement quality. Josh Henkin often emphasizes that fatigue should never dictate technique. By choosing intelligent repetition protocols and integrated movement patterns, DVRT workouts improve conditioning while teaching the body to move more efficiently under stress.

A well-designed DVRT full-body metabolic resistance workout might include three to five exercises performed in circuit fashion for 20-30 minutes. Rather than chasing exhaustion, the goal is sustained movement quality, controlled breathing, and total-body integration. This approach not only improves body composition but also enhances real-world strength, mobility, and resilience.

Ultimately, metabolic resistance training is most effective when it respects how the body functions. DVRT repetition protocols provide a system that develops strength, conditioning, and movement efficiency together, creating workouts that are both highly effective and sustainable for long-term results.

You can get our MRT 80 Workout Total Body Program HERE 25% off with code “memorial” for the next 48 hours and ALL our Ultimate Sandbags, Courses, & Workout programs HERE (does exclude our upcoming Low Back Pain Masterclass).

 

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