​Workout Breakdown
​​The live version of this workout will include a warm-up, demos, and cool down 🙂 The Plan A and Plan B will be explained in the intro. Download your PDFs at the bottom of the page.
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- ​Plan b
​​Minimum Goal: Do ​a version of this once this week.
​Exercises
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Once you've chosen an interval option, Plan A is to complete 3 total rounds of the following 7 exercises (click to see pop-up tutorial):
2a. ​​Goblet Clean to Thruster Combo (x​5-10 total)
2b. ​​Mountain Climber (x​​30-40 total)
2c. ​Tactical Reverse Lunge (​x​​16 total)
2d. ​​Burpee (​x​10-15 total)
2e. ​​Two Handed Swing (​x20)
​2f. Ballistic Row (x16-20 total)
​2g. Side to Side Step-Over (x30-40 total)
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​Interval Options
Set an interval timer the following ​
- ​Either 21 cycles ​(for 3 continuous rounds)
- Or 7 cycles (​to take longer rests between rounds)
​Intervals ​combinations:
- ​Just starting out again? 60 secs rest / 30 secs effort
- Been back at it a ​few months? 35-45s rest / 35-45s effort
- Ready to up the ante? 15-35s rest / 40-60s effort
Why does the rest time come before the effort time?
Click here.
Or ​do set repetitions​ (see brackets beside exercises)
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