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.
- Plan b
Minimum Goal: Do a version of this once this week.
Exercises
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 (x5-10 total)
2b. Mountain Climber (x30-40 total)
2c. Tactical Reverse Lunge (x16 total)
2e. Two Handed Swing (x20)
2f. Ballistic Row (x16-20 total)
2g. Side to Side Step-Over (x30-40 total)
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)
