Workout Instructions
1 Round
Disclaimer: You DO NOT need to complete the reps in 1 set. You can breakdown the rep’s into multiple sets e.g. 60 Kettle Bell Swings = 6 x 10, then you move on to the next exercise.
800m Run
60 reps Kettle Bell Swings
Cues
- Hinge hips back
- Drive hips forward
- Keep arms straight
60 reps Commando Planks
Cues
- Keep core tight
- Maintain straight line from head to heels
- Alternating arm lift, maintain stability
60 reps Front Squat
60 reps Barbell Cleans
Cues
- Maintain flat back and brace core
- Drive hips forward to generate power
- Pull bar to collarbone, catch in front squat position
500m Run
50 reps Box Jumps
Cues
- Set feet shoulder-width apart
- Dip knees and explode upward
- Land with soft knees
50 reps RDL Touch and Go’s
Cues
- Keep back straight
- Hinge at hips, not lower back
- Keep weight close to legs during movement
50 reps Push Press
Cues
- Engage your core and keep it tight throughout the movement
- Dip down and then drive through your legs to push the bar overhead
- Finish with a strong lockout overhead and control the weight on the descent
50 reps Toe Touches Crunches
Cues
- Keep feet off the ground
- Reach for the toes
- Contract abs on the way up
300m Run
40 reps Kettle Bell Swings
40 reps Ball Slams
40 reps RDL Touch and Go’s
40 reps Russian Twists
