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New Year Emergency Shred Workout

Got some leftover holiday weight you’d like to eradicate in a hurry? Use this 2- to 4-week high-intensity training plan and be leaner within a month.

M&F New Year Emergency Shred
Jessica Pitcher (videographer)

Ready to get fit?

Start this plan
  • Goal

    Burn Fat

  • Skill level

    Intermediate

  • Duration

    4 Weeks

  • Days per week

    5

  • Goal

    Burn Fat

  • Skill level

    Intermediate

  • Duration

    4 Weeks

  • Days per week

    5

Program Overview

Emergency Shred is a five-days-a-week plan consisting of two broad methodologies intertwined throughout: hypertrophy training (HT) and metabolic conditioning (MC). With HT, you’ll be doing staple mass-builders for all major muscle groups with moderate rep counts (sets from 5 to 14 reps). You’ll also be following a bodybuilding-style training split, focusing on 2 to 3 muscle groups per hypertrophy workout on four of the five days. MC workouts will be performed in all sessions, similar to CrossFit “metcons,” utilizing compound, functional movements at high intensities.

“The combination of hypertrophy and metabolic training is the best of all worlds,” says Bill Shiffler, owner of CrossFit Renaissance. “You get the muscles that ‘show’ and the muscles that ‘go.’ Building muscle and maintaining a higher level of lean body mass helps increase your basal metabolic rate (the rate at which your body burns calories). The metabolic conditioning workouts further stoke the fat-burning fire, providing the best return on your time investment in terms of cardio.”

The length of the Emergency Shred program depends on your sense of urgency. If you’re lacking long-term bandwidth and/or patience, hit it hard for two weeks (Weeks 1 and 2) before settling back into your regular, perhaps less frequent, training routine. But if you can swing it, complete all four weeks, as Weeks 3 and 4 are slightly more advanced than the first two. This’ll help you successfully avert your New Year’s crisis.

The Plan

  • Goal

    Burn Fat

  • Skill level

    Intermediate

  • Duration

    4 Weeks

  • Days per week

    5

Phase 1

Week 1
  • Day 1

    Legs HT + Chest MC

    --

    5

    Yes

    Legs HT + Chest MC

    <p><strong>Watch the workout:</strong></p><script src="https://content.jwplatform.com/players/jo6MU6ev-E1EucFxD.js"></script>

  • Day 2

    Shoulders HT + Back MC

    --

    6

    Yes

    Shoulders HT + Back MC

    <p><strong>Watch the workout:</strong></p><script src="https://content.jwplatform.com/players/R7lDn4cN-E1EucFxD.js"></script>

  • Day 3

    Rest Day

    --

    --

    No

    Rest Day

  • Day 4

    Non-specific MC

    --

    3

    Yes

    Non-specific MC

    <p><strong>Watch the workout:</strong></p><script src="https://content.jwplatform.com/players/u4ZmPeWt-E1EucFxD.js"></script>

  • Day 5

    Chest & Triceps HT + Leg MC

    --

    5

    Yes

    Chest & Triceps HT + Leg MC

    <p><strong>Watch the workout:</strong></p><script src="https://content.jwplatform.com/players/esMTjkm1-E1EucFxD.js"></script>

  • Day 6

    Back & Bis HT + Non-Specific MC

    --

    3

    Yes

    Back & Bis HT + Non-Specific MC

    <p><strong>Watch the workout:</strong></p><script src="https://content.jwplatform.com/players/8KIQ9AN0-E1EucFxD.js"></script>

  • Day 7

    Rest Day

    --

    --

    No

    Rest Day

Week 2
  • Day 1

    Legs HT + Chest MC

    --

    4

    Yes

    Legs HT + Chest MC

    <p><strong>Watch the workout:</strong></p><script src="https://content.jwplatform.com/players/jo6MU6ev-E1EucFxD.js"></script>

  • Day 2

    Shoulders HT + Back MC

    --

    6

    Yes

    Shoulders HT + Back MC

    <p><strong>Watch the workout:</strong></p><script src="https://content.jwplatform.com/players/R7lDn4cN-E1EucFxD.js"></script>

  • Day 3

    Rest Day

    --

    --

    No

    Rest Day

  • Day 4

    Non-specific MC

    --

    1

    Yes

    Non-specific MC

    <p><strong>Watch the workout:</strong></p><script src="https://content.jwplatform.com/players/u4ZmPeWt-E1EucFxD.js"></script>

  • Day 5

    Chest & Triceps HT + Leg MC

    --

    6

    Yes

    Chest & Triceps HT + Leg MC

    <p><strong>Watch the workout:</strong></p><script src="https://content.jwplatform.com/players/esMTjkm1-E1EucFxD.js"></script>

  • Day 6

    Back & Bis HT + Non-specific MC

    --

    4

    Yes

    Back & Bis HT + Non-specific MC

    <p><strong>Watch the workout:</strong></p><script src="https://content.jwplatform.com/players/8KIQ9AN0-E1EucFxD.js"></script>

  • Day 7

    Rest Day

    --

    --

    No

    Rest Day

Phase 2

Week 3
  • Day 1

    Legs HT + Chest MC

    --

    5

    Yes

    Legs HT + Chest MC

    <p><strong>Watch the workout:</strong></p><script src="https://content.jwplatform.com/players/xW2ihKhK-E1EucFxD.js"></script>

  • Day 2

    Shoulders, Bis & Tris HT + Back MC

    --

    6

    Yes

    Shoulders, Bis & Tris HT + Back MC

    <p><strong>Watch the workout:</strong></p><script src="https://content.jwplatform.com/players/HCKp0myY-E1EucFxD.js"></script>

  • Day 3

    Rest Day

    --

    --

    No

    Rest Day

  • Day 4

    Non-specific MC

    --

    3

    Yes

    Non-specific MC

    <p><strong>Watch the workout:</strong></p><script src="https://content.jwplatform.com/players/2pQxzZ4V-E1EucFxD.js"></script>

  • Day 5

    Back HT + Leg MC

    --

    5

    Yes

    Back HT + Leg MC

    <p><strong>Watch the workout:</strong></p><script src="https://content.jwplatform.com/players/YltEWkDM-E1EucFxD.js"></script>

  • Day 6

    Chest HT + Shoulder MC

    --

    5

    Yes

    Chest HT + Shoulder MC

    <p><strong>Watch the workout:</strong></p><script src="https://content.jwplatform.com/players/NhlL7v47-E1EucFxD.js"></script>

  • Day 7

    Rest Day

    --

    --

    No

    Rest Day

Week 4
  • Day 1

    Legs HT + Chest MC

    --

    4

    Yes

    Legs HT + Chest MC

    <p><strong>Watch the workout:</strong></p><script src="https://content.jwplatform.com/players/xW2ihKhK-E1EucFxD.js"></script>

  • Day 2

    Shoulders, Bis & Tris HT + Back MC

    --

    5

    Yes

    Shoulders, Bis & Tris HT + Back MC

    <p><strong>Watch the workout:</strong></p><script src="https://content.jwplatform.com/players/HCKp0myY-E1EucFxD.js"></script>

  • Day 3

    Rest Day

    --

    --

    No

    Rest Day

  • Day 4

    Non-specific MC

    --

    4

    Yes

    Non-specific MC

    <p><strong>Watch the workout:</strong></p><script src="https://content.jwplatform.com/players/2pQxzZ4V-E1EucFxD.js"></script>

  • Day 5

    Back HT + Leg MC

    --

    4

    Yes

    Back HT + Leg MC

    <p><strong>Watch the workout:</strong></p><script src="https://content.jwplatform.com/players/YltEWkDM-E1EucFxD.js"></script>

  • Day 6

    Chest HT + Shoulder MC

    --

    5

    Yes

    Chest HT + Shoulder MC

    <p><strong>Watch the workout:</strong></p><script src="https://content.jwplatform.com/players/NhlL7v47-E1EucFxD.js"></script>

  • Day 7

    Rest Day

    --

    --

    No

    Rest Day