Use the workouts here to build high level conditioning, anaerobic and muscular endurance. For more information on anything here please contact me
#1
21-15-9
100kg Deadlift
Chin Ups
Dips
Complete 21 reps of each exercise, then 15 and finally 9 in the last round. Complete in the fastest time possible.
#2
Tabata interval session
20 second work/10 second rest ratio x 8 intervals, no rest in between exercises
Swings (16-20kg)
Press Ups
Squats
Push Jerk
Sit Ups
Total reps for score.
#3
As many rounds as possible in 15 minutes (AMRAP)
7 Deadlifts (40 kg barbell)
7 Hang Power Cleans (40 kg barbell)
7 Front Squats (40 kg barbell)
7 Push Jerks (40 kg barbell)
#4
3 Thrusters (40kg)
6 SD-HP (40kg)
9 Press Ups
12 Squats
#5
Dumbbell complex – use 2 dumbbells
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Push Jerks
3 rounds in the fastest time possible.
#6
1 minute on each exercise, total max reps per exercise, no rest between exercises, 1 minute rest between rounds, repeat for three rounds.
Burpees
Wall Ball
Chin Ups
Overhead Walking Lunge (20kg plate)
SD-HP (35kg barbell)
#7
Run 400m, 50 Squats. Repeat for five rounds.
#8
Row hard for 250m, 30 seconds rest. Repeat for 10 intervals.
