Week of workouts | Grown Strong Fitness

Glute Bridge Hold:

Floor Seated Lateral Leg Sit:

https://youtu.be/E-gzFtuecIs

Down Up:

Shoulder Tap Push Up:

Butterfly Sit Up:

WORKOUT

Workout

Rotate Stations Every Minute For 9 Minutes (3 Sets):

Station 1: 8-12 Atomic Sit Ups

Station 2: 30-50 Seconds Glute Bridge Hold

Station 3: 8-12 Floor Seated Lateral Leg Lifts

21-15-9 (18 Minute Time Cap)

Calorie Row

Double DB Hang Snatch

Butterfly Sit Ups

Modifications

Substitution For 21-15-9 Calorie Row:

Calorie On Any Machine / Burpees / Down Up High Knees / 400m/200m/100m Run

VIDEO DEMOS

Atomic Sit Up:

Glute Bridge Hold:

Floor Seated Lateral Leg Sit:

https://youtu.be/BREjwFU-SYI

Double DB Hang Snatch:

Butterfly Sit Up:

WORKOUT

Workout

Every 2 Minutes For 10 Minutes (5 Sets):

10 Back Squats

40-50% Of 1rm Back Squat

Every Minute For 5 Minutes (5 Sets):

6-8 DB Front Rack Lunges

21-15-9 (18 Minute Time Cap)

Calorie Row

Double DB Hang Snatch

Butterfly Sit Ups

Rotate Stations Every Minute For 9 Minutes (3 Sets):

Station 1: 8-12 Atomic Sit Ups

Station 2: 30-50 Seconds Glute Bridge Hold

Station 3: 8-12 Floor Seated Lateral Leg Lifts

Modifications

Substitution For 10 Back Squats:

10 DB Goblet Squats + 20 Second Wall Sit Hold

Substitution For 21-15-9 Calorie Row:

Calorie On Any Machine / Burpees / Down Up High Knees / 400m/200m/100m Run

VIDEO DEMOS

Back Squat:

https://youtu.be/lxco6qQ8mc0

DB Front Rack Lunge:

Double DB Hang Snatch:

https://youtu.be/BREjwFU-SYI

Butterfly Sit Up:

Atomic Sit Up:

Glute Bridge Hold:

Floor Seated Lateral Leg Sit:

https://youtu.be/KW3eHkdgPZA

WORKOUT

Workout

Every 2 Minutes For 6 Minutes (3 Sets):

2 Low Hang Power Snatch + 2 Overhead Squat

Every 2 Minutes For 6 Minutes (3 Sets):

Snatch Balance + 3 Overhead Squats

40-50% Of 1rm Squat Snatch

Every 2 Minutes For 10 Minutes (5 Sets):

10 Back Squats

40-50% Of 1rm Back Squat

Every Minute For 5 Minutes (5 Sets):

6-8 DB Front Rack Lunges

21-15-9 (18 Minute Time Cap)

Calorie Row

Hang Power Snatch

Butterfly Sit Ups

Rotate Stations Every Minute For 9 Minutes (3 Sets):

Station 1: 8-12 Atomic Sit Ups

Station 2: 30-50 Seconds Glute Bridge Hold

Station 3: 8-12 Floor Seated Lateral Leg Lifts

Modifications

Substitution For 21-15-9 Calorie Row:

Calorie On Any Machine / Burpees / Down Up High Knees / 400m/200m/100m Run

VIDEO DEMOS

Low Hang Power Snatch:

Overhead Squat:

https://youtu.be/iaj6zdfZhTI

Snatch Balance:

https://youtu.be/bqQJy2EtH4k

Back Squat:

https://youtu.be/lxco6qQ8mc0

DB Front Rack Lunge:

Hang Power Snatch:

https://youtu.be/KW3eHkdgPZA

Butterfly Sit Up:

Atomic Sit Up:

Glute Bridge Hold:

Floor Seated Lateral Leg Sit:

https://youtu.be/MmHPIjbsW28

Workout

Every 2 Minutes For 10 Minutes (5 Sets):

Power Snatch +

Hang Squat Snatch +

Squat Snatch

Set 1 - 2: 60-65% Of 1rm Squat Snatch

Set 3 - 5: 65-70% Of 1rm Squat Snatch

Every 2 Minutes For 6 Minutes (3 Sets):

3 Tempo Overhead Squat (3 Second Descent)

Every 2 Minutes For 6 Minutes (3 Sets):

3 Squat Snatch Balance (2 Second Pause At Bottom)

50-60% Of 1rm Squat Snatch

4 Sets:

10 Cuban Rotations

30 Second Side Plank Hold (Each Side)

*Rest As Needed*

VIDEO DEMOS

Power Snatch:

Hang Squat Snatch:

https://youtu.be/BFAcAi0NHuM

Squat Snatch:

https://youtu.be/Un40bWB2huI

Tempo Overhead Squat:

https://youtu.be/iaj6zdfZhTI

Squat Snatch Balance:

https://youtu.be/bqQJy2EtH4k

Cuban Rotation:

https://youtu.be/FpJpn0xCmBY

Side Plank Hold:

https://youtu.be/w4T-jS5DQvY

TUESDAY

GS20
GS30
GS60
GS60+
GSOLY

WORKOUT

Workout

As Many Rounds As Possible In 8 Minutes:

12 Floor Touch To Jumps

Ascending Reps Of V Ups

4 - 8 -12 - 16 ...

3 Sets:

10 Shoulder Tap Push Ups

20 Plank To Knee Taps

30 Second Feet Elevated Pike Hold

*Rest As Needed*

Modifications

Substitution For Ascending Reps Of Floor Touch To Jumps:

Air Squats / Pop Squats

VIDEO DEMOS

Floor Touch To Jump:

https://youtu.be/cxnViCCw5D0

V Up:

Shoulder Tap Push Up:

Plank To Knee Tap:

Feet Elevated Pike Hold:

https://youtu.be/8yPcDDvWqsE

WORKOUT

Workout

As Many Rounds As Possible In 8 Minutes:

12 DB Thrusters

Ascending Reps Of Hanging Knee Raises

4 - 8 -12 - 16 ...

*Rest 2 Minutes*

As Many Rounds As Possible In 8 Minutes:

12 DB Push Press

Ascending Reps Of V-Ups

4 -8 -12 -16 ...

3 Sets:

10 Shoulder Tap Push Ups

20 Plank To Knee Taps

30 Second Feet Elevated Pike Hold

*Rest As Needed*

Modifications

Substitution For 12 DB Thrusters:

12 Wallballs

Substitution For Ascending Reps Of Hanging Knee Raises:

Straight Leg Raises / Strict Toes To Bar / Tuck Ups / Hollow Rocks

Substitution For 30 Seconds Feet Elevated Pike Hold:

30 Second Handstand Hold / 30 Second Wall Walks / 30 Second Pike Hold

VIDEO DEMOS

DB Thruster:

Hanging Knee Raise:

https://youtu.be/YoqU047BHRs

DB Push Press:

https://youtu.be/znW6BTFr6Io

V Up:

Shoulder Tap Push Up:

Plank To Knee Tap:

Feet Elevated Pike Hold:

WORKOUT

Workout

2 Sets:

12 Banded Rows

10 Banded Wide Grip Pull Ups

*Rest As Needed*

2 Sets:

12 Banded Pall Off Press (Each Side)

10 Banded Strict Pull Ups

3 Sets:

10 Shoulder Tap Push Ups

20 Plank To Knee Taps

30 Second Feet Elevated Pike Hold

*Rest As Needed*

As Many Rounds As Possible In 8 Minutes:

12 DB Thrusters

Ascending Reps Of Hanging Knee Raises

4 - 8 -12 - 16 ...

*Rest 2 Minutes*

As Many Rounds As Possible In 8 Minutes:

12 DB Push Press

Ascending Reps Of V-Ups

4 -8 -12 -16 ...

Modifications

Substitution For 10 Banded Wide Grip Pull Ups:

10 Banded Strict Pull Ups / 10 DB Bent Over Rows / 10 Ring Rows / 10 Inverted Supine Rows / 10 DB Upright Rows

Substitution For 30 Seconds Feet Elevated Pike Hold:

30 Second Handstand Hold / 30 Second Wall Walks / 30 Second Pike Hold

Substitution For 12 DB Thrusters:

12 Wallballs

Substitution For Ascending Reps Of Hanging Knee Raises:

Straight Leg Raises / Strict Toes To Bar / Tuck Ups / Hollow Rocks

Text

VIDEO DEMOS

Shoulder Tap Push Up:

Plank To Knee Tap:

Feet Elevated Pike Hold:

https://youtu.be/8yPcDDvWqsE

DB Thruster:

Hanging Knee Raise:

https://youtu.be/YoqU047BHRs

DB Push Press:

https://youtu.be/znW6BTFr6Io

V Up:

https://youtu.be/rDxIXuA75Ww

WORKOUT

Workout

Every 90 Seconds For 9 Minutes (6 Sets):

3 Strict Press + 3 Push Press

40-50% Of 1rm Strict Press

Every Minute For 3 Minutes (3 Sets):

10-20 Second Jerk Overhead Hold

50-60% Of 1rm Jerk

2 Sets:

12 Banded Rows

10 Banded Wide Grip Pull Ups

*Rest As Needed*

2 Sets:

12 Banded Pall Off Press (Each Side)

10 Banded Strict Pull Ups

3 Sets:

10 Shoulder Tap Push Ups

20 Plank To Knee Taps

30 Second Feet Elevated Pike Hold

*Rest As Needed*

As Many Rounds As Possible In 8 Minutes:

12 Wallballs

Acsending Reps Of Hanging Knee Raises

4 - 8 -12 - 16 ...

*Rest 2 Minutes*

As Many Rounds As Possible In 8 Minutes:

12 Thrusters

Acsending Reps Of V-Ups

4 -8 -12 -16 ...

Modifications

Substitution For 10 Banded Wide Grip Pull Ups:

10 Banded Strict Pull Ups / 10 DB Bent Over Rows / 10 Ring Rows / 10 Inverted Supine Rows / 10 DB Upright Rows

Substitution For 30 Seconds Feet Elevated Pike Hold:

30 Second Handstand Hold / 30 Second Wall Walks / 30 Second Pike Hold

Substitution For 12 Wallballs:

12 DB Front Squats / 12 DB Front Rack Lunges / 24 Pop Squats / 24 Jumping Air Squats

Substitution For Ascending Reps Of Hanging Knee Raises:

Straight Leg Raises / Strict Toes To Bar / Tuck Ups / Hollow Rocks

VIDEO DEMOS

Strict Press:

Push Press:

https://youtu.be/cEwY4LL-hgU

Jerk Overhead Hold:

Shoulder Tap Push Up:

Plank To Knee Tap:

Feet Elevated Pike Hold:

https://youtu.be/eJ7TZf9JTFA

Wallball:

Hanging Knee Raise:

https://youtu.be/YoqU047BHRs

Thruster:

https://youtu.be/Jj6Ua6fbLOA

V Up:

https://youtu.be/AbJEX5trkkU

Workout

Every 3 Minutes For 12 Minutes (4 Sets):

Power Clean +

Hang Squat Clean +

Squat Clean

Set 1 - 2: 60-65% Of 1rm Squat Clean

Set 3 - 5: 65-70% Of 1rm Squat Clean

Every 3 Minutes For 12 Minutes (4 Sets):

5 Push Press + 10 Second Jerk Grip Overhead Hold

70% Of 1rm Push Press

2 Sets:

10 Weighted Hip Thrusts

8 Lateral Step Up (Each Side)

*Rest As Needed*

VIDEO DEMOS

Power Clean:

Hang Squat Clean:

https://youtu.be/3eMcMSHAiME

Squat Clean:

https://youtu.be/yT489tRHZg8

Push Press:

https://youtu.be/cEwY4LL-hgU

Jerk Grip Overhead Hold:

Weighted Hip Thrust:

https://youtu.be/kxczTx009Bw

Lateral Step Up:

https://youtu.be/edo0skVCpsY

WEDNESDAY

GS20
GS30
GS60
GS60+
GSOLY

WORKOUT

Workout

Against A 10 Minute Clock:

10 Broad Jumps

10 Burpees

10 Deadlift Jumps

*Rest 1 Minute Between Rounds*

Every 2 Minutes For 4 Minutes (2 Sets):

10 Bodyweight Death March

10 Second Single Arm Plank Hold (Each Side)

Every 2 Minutes For 4 Minutes (2 Sets):

10 Pop Squats

10 Plank Around The Worlds

Modifications

VIDEO DEMOS

Broad Jump:

https://youtu.be/mOUCwjp6xs8

Burpee:

https://youtu.be/YbnnsqGosjE

Deadlift Jump:

https://youtu.be/VAOh9hgLDjY

Death March:

https://youtu.be/IiPoVRNL078

Single Arm Plank Hold:

https://youtu.be/8AiBxHJf3ik

Pop Squat:

https://youtu.be/IkD0IyMI1TI

Plank Around The World:

WORKOUT

Workout

Every 2 Minutes For 6 Minutes (3 Sets):

10 DB Death March

5 Single Arm Arnold Press (Each Side)

Every 2 Minutes For 6 Minutes (3 Sets):

10 DB Hang Power Cleans

5 Single Arm Lateral Raise (Each Side)

Against A 15 Minute Clock:

10 Calorie Bike

10 Burpee Snatch

10 KB Swings

*Rest 1 Minute Between Rounds*

Modifications

Substitution For 15 Double Unders / 30 Single Unders:

30 Mountain Climbers / 30 High Knees / 10 Tuck Jumps

Substitution For 10 Calorie Bike:

10 Calorie On Any Machine / 200m Run / 10 Down Ups / 40 Double Unders / 80 Single Unders / 50 Bicycle Kicks

VIDEO DEMOS

DB Death March:

https://youtu.be/ksstmpzOS6E

Single Arm Arnold Press:

https://youtu.be/ZMSSnB0EzOY

DB Hang Power Clean:

Single Arm Lateral Raise:

https://youtu.be/Hb3cWTXX_gQ

Burpee Snatch:

https://youtu.be/QeuAbfc6jv0

KB Swing:

https://youtu.be/DWB0TmruJuA

WORKOUT

Workout

Every 3 Minutes For 15 Minutes (5 Sets):

5 Front Squats

10 Banded Psoas March

15 Double Unders / 30 Single Unders

*Rest The Remainder Of The Time*

50% Of 1rm Front Squat

Against A 15 Minute Clock:

10 Calorie Bike

10 Burpee Snatch

10 KB Swings

*Rest 1 Minute Between Rounds*

Every 2 Minutes For 6 Minutes (3 Sets):

10 DB Death March

5 Single Arm Arnold Press (Each Side)

Every 2 Minutes For 6 Minutes (3 Sets):

10 DB Hang Power Cleans

5 Single Arm Lateral Raise (Each Side)

Modifications

Substitution For 5 Front Squats:

10 DB Front Squats / 10 DB Front Rack Lunges

Substitution For 15 Double Unders / 30 Single Unders:

30 Mountain Climbers / 30 High Knees / 10 Tuck Jumps

Substitution For 10 Calorie Bike:

10 Calorie On Any Machine / 200m Run / 10 Down Ups / 40 Double Unders / 80 Single Unders / 50 Bicycle Kicks

VIDEO DEMOS

Front Squat:

https://youtu.be/de17F2IWB9E

Banded Psoas March:

Double Unders:

https://youtu.be/SqGUx2OolfM

Single Unders:

https://youtu.be/lzDV6Az0Sfg

Burpee Snatch:

https://youtu.be/QeuAbfc6jv0

KB Swing:

https://youtu.be/DWB0TmruJuA

DB Death March:

https://youtu.be/ksstmpzOS6E

Single Arm Arnold Press:

https://youtu.be/ZMSSnB0EzOY

DB Hang Power Clean:

Single Arm Lateral Raise:

https://youtu.be/Hb3cWTXX_gQ

WORKOUT

Workout

Every 2 Minutes For 12 Minutes (6 Sets):

3 Low Hang Power Clean + 1 Pause Front Squat

40-50% Of 1rm Squat Clean

Every Minute For 3 Minutes (3 Sets):

8-10 Hang Power Cleans

50-60% Of 1rm Power Clean

Every 3 Minutes For 15 Minutes (5 Sets):

5 Front Squats

10 Banded Psoas March

15 Double Unders / 30 Single Unders

*Rest The Remainder Of The Time*

50% Of 1rm Front Squat

Against A 15 Minute Clock:

10 Calorie Bike

10 Burpee Snatch

10 KB Swings

*Rest 1 Minute Between Rounds*

Every 2 Minutes For 6 Minutes (3 Sets):

10 DB Death March

5 Single Arm Arnold Press (Each Side)

Every 2 Minutes For 6 Minutes (3 Sets):

10 DB Hang Power Cleans

5 Single Arm Lateral Raise (Each Side)

Modifications

Substitution For 15 Double Unders / 30 Single Unders:

30 Mountain Climbers / 30 High Knees / 10 Tuck Jumps

Substitution For 10 Calorie Bike:

10 Calorie On Any Machine / 200m Run / 10 Down Ups / 40 Double Unders / 80 Single Unders / 50 Bicycle Kicks

VIDEO DEMOS

Low Hang Power Clean:

https://youtu.be/48Qo-94jei0

Front Squat:

https://youtu.be/CgeMWG0_9kY

Hang Power Clean:

Banded Psoas March:

https://youtu.be/de17F2IWB9E

Double Unders:

https://youtu.be/SqGUx2OolfM

Single Unders:

https://youtu.be/lzDV6Az0Sfg

Burpee Snatch:

https://youtu.be/QeuAbfc6jv0

KB Swing:

https://youtu.be/DWB0TmruJuA

DB Death March:

https://youtu.be/ksstmpzOS6E

Single Arm Arnold Press:

https://youtu.be/ZMSSnB0EzOY

DB Hang Power Clean:

Single Arm Lateral Raise:

https://youtu.be/Hb3cWTXX_gQ

Workout

Every 3 Minutes For 12 Minutes (4 Sets):

5 Pause Back Squats (3 Second Pause At Bottom)

50-60% Of 1rm Back Squat

Every 3 Minutes For 9 Minutes (3 Sets):

12 Front Squats With Full Grip

30-40% Of 1rm Front Squat

4 Sets:

5 Single Arm DB Arnold Press (Each Side)

30 Second Half Push Up Hold

30 Second Hollow Hold

*Rest As Needed*

VIDEO DEMOS

Pause Back Squat:

Front Squat:

Single Arm DB Arnold Press:

https://youtu.be/LOPZjjsPy1Q

Half Push Up Hold:

Hollow Hold:

https://youtu.be/05VsXYnk3Rw

THURSDAY

REST DAY

Today is a very important day as it is your scheduled rest day. We pre-program rest days in order to give your body the time it needs to recover and reap the rewards of all the hard work you’ve done the last few days.

If you still plan to exercise then please click on a previous calendar day to select a new workout.

Note: A rest day does not mean that you still can’t be active: get outside, go for a hike, play with your kids, let your imagination run wild😊

#staymoving

REST DAY DEMOS

Hamstring Flow

Lower Back Flow

FRIDAY

GS20
GS30
GS60
GS60+
GSOLY

WORKOUT

Workout

4 Sets:

60 Second Wall Sit Hold

*Into*

30 Seconds Max Pop Squats

*Rest 30-45 Seconds Between Sets*

2 Minute Max Effort:

Hollow Hold

As Many Rounds As Possible In 10 Minutes:

8 Vertical Jumps

10 Pike Push Ups

12 Bodyweight Lateral Bent Over Rows

Modifications

Substitution For 8 Vertical Jumps:

8 Jumping Air Squats / 32 High Knees / 8 Tuck Jumps

VIDEO DEMOS

Wall Sit Hold:

Pop Squat:

https://youtu.be/hkk3iIy6MuI

Hollow Hold:

Vertical Jump:

https://youtu.be/-tR5opSwYBk

Pike Push Up:

https://youtu.be/peEYewmt8IA

Bodyweight Bent Over Lateral Raise:

https://youtu.be/UHosGYRIfD4

WORKOUT

Workout

4 Sets:

60 Second Wall Sit Hold

*Into*

30 Seconds Max Pop Squats

*Rest 30-45 Seconds Between Sets*

2 Minute Max Effort:

Weighted Hollow Hold

As Many Rounds As Possible In 10 Minutes:

8 Box Jumps

10 DB Push Jerks

12 DB Bent Over Rows

Modifications

Substitution For 8 Box Jumps:

14 Jumping Air Squats / 14 Vertical Jumps / 32 High Knees / 8 Tuck Jumps

VIDEO DEMOS

Wall Sit Hold:

Pop Squat:

https://youtu.be/r24hK9P2QTw

Weighted Hollow Hold:

Box Jump:

https://youtu.be/rNaluifn1BA

DB Push Jerk:

https://youtu.be/rfJ8-MuXPsk

DB Bent Over Row:

https://youtu.be/wxqz5TW8lYg

WORKOUT

Workout

Every Minute For 6 Minutes (6 Sets):

6 KB Deadlifts + 6 KB Deadlift High Pulls

*Rest 2 Minutes*

Every Minute For 6 Minutes (6 Sets):

6 Push Up Down Dog + 10 Second High Plank Hold

4 Sets:

60 Second Wall Sit Hold

*Into*

30 Seconds Max Pop Squats

*Rest 30-45 Seconds Between Sets*

2 Minute Max Effort:

Weighted Hollow Hold

As Many Rounds As Possible In 10 Minutes:

8 Box Jumps

10 DB Push Jerks

12 DB Bent Over Rows

Modifications

Substitution For 8 Box Jumps:

14 Jumping Air Squats / 14 Vertical Jumps / 32 High Knees / 8 Tuck

VIDEO DEMOS

KB Deadlift:

KB Deadlift High Pull:

https://youtu.be/sq7wIKnGBKw

Push Up Down Dog:

High Plank Hold:

https://youtu.be/ujn5Wh0wDVQ

Wall Sit Hold:

Pop Squat:

https://youtu.be/r24hK9P2QTw

Weighted Hollow Hold:

Box Jump:

https://youtu.be/rNaluifn1BA

DB Push Jerk:

https://youtu.be/rfJ8-MuXPsk

DB Bent Over Row:

https://youtu.be/wxqz5TW8lYg

WORKOUT

Workout

Every 90 Seconds For 9 Minutes (6 Sets):

6 Deadlifts

40-50% Of 1rm Deadlift

Every Minute For 3 Minutes (3 Sets):

8-10 Weighted Hip Thrusts

Every Minute For 6 Minutes (6 Sets):

6 KB Deadlifts + 6 KB Deadlift High Pulls

*Rest 2 Minutes*

Every Minute For 6 Minutes (6 Sets):

6 Push Up Down Dog + 10 Second High Plank Hold

4 Sets:

60 Second Wall Sit Hold

*Into*

30 Seconds Max Pop Squats

*Rest 30-45 Seconds Between Sets*

2 Minute Max Effort:

Weighted Hollow Hold

As Many Rounds As Possible In 10 Minutes:

8 Box Jumps

10 Push Jerks

12 Bent Over Rows

Modifications

Substitution For 8 Box Jumps:

14 Jumping Air Squats / 14 Vertical Jumps / 32 High Knees / 8 Tuck Jumps

VIDEO DEMOS

Deadlift:

https://youtu.be/lXUUM1itAkU

Weighted Hip Thrust:

https://youtu.be/kxczTx009Bw

KB Deadlift:

KB Deadlift High Pull:

https://youtu.be/sq7wIKnGBKw

Push Up Down Dog:

High Plank Hold:

https://youtu.be/ujn5Wh0wDVQ

Wall Sit Hold:

Pop Squat:

https://youtu.be/r24hK9P2QTw

Weighted Hollow Hold:

Box Jump:

https://youtu.be/rNaluifn1BA

Push Jerk:

https://youtu.be/CCvfqA0Ieko

Bent Over Row:

https://youtu.be/lx-mvh10kNE

Workout

Every Minute For 8 Minutes (8 Sets):

Squat Snatch

Set 1 - 4: 50-55% Of 1rm Squat Snatch

Set 5 - 8: 55-60% Of 1rm Squat Snatch

Every Minute For 6 Minutes (6 Sets):

Squat Clean + Split Jerk

Set 1 - 3: 50-55% Of 1rm Squat Clean And Jerk

Set 4 - 6: 55-60% Of 1rm Squat Clean And Jerk

3 Sets:

12 Deficit Deadlifts

40-50% Of 1rm Deadlift

VIDEO DEMOS

Squat Snatch:

https://youtu.be/Un40bWB2huI

Clean And Jerk:

https://youtu.be/_y-F40tc2ps

Deficit Deadlift:

https://youtu.be/tYxHj-JrT9A

SATURDAY

GS20
GS30
GS60
GS60+
GSOLY

WORKOUT

Workout

6 Rounds For Time: (20 Minute Time Cap)

24 Air Squats

24 Push Ups

24 Walking Lunges

200m Run

Modifications

Substitution For 400m Run:

12 Calorie On Any Machine / 100 Mountain Climbers + 50 Plank Jacks / 50 Jumping Jacks + 50 High Knees / 80 Double Unders / 100 Single Unders

VIDEO DEMOS

Air Squat:

Push Up:

Walking Lunge:

WORKOUT

Workout

6 Rounds For Time: (30 Minute Time Cap)

24 Air Squats

24 Push Ups

24 Walking Lunges

400m Run

Modifications

Substitution For 400m Run:

12 Calorie On Any Machine / 100 Mountain Climbers + 50 Plank Jacks / 50 Jumping Jacks + 50 High Knees / 80 Double Unders / 100 Single Unders

VIDEO DEMOS

Air Squat:

Push Up:

Walking Lunge:

https://youtu.be/lxco6qQ8mc0

WORKOUT

Workout

5 Sets:

8 DB Front Rack Lunges

8 Banded Good Mornings

*Rest As Needed*

Every 2 Minutes For 12 Minutes (6 Sets):

10 Calorie Bike

12 Banded Press

*Rest 2 Minutes*

Every 2 Minutes For 12 Minutes (6 Sets):

10 Burpees

12 Banded Straight Arm Pulldown

6 Rounds For Time: (30 Minute Time Cap)

24 Air Squats

24 Push Ups

24 Walking Lunges

400m Run

Modifications

Substitution For 10 Calorie Bike:

10 Calorie On Any Machine / 10 Burpees / 100 Mountain Climbers / 50 Plank Jacks / 100 Bicycle Kicks

Substitution For 400m Run:

12 Calorie On Any Machine / 100 Mountain Climbers + 50 Plank Jacks / 50 Jumping Jacks + 50 High Knees / 80 Double Unders / 100 Single Unders

VIDEO DEMOS

DB Front Rack Lunge:

Banded Good Morning:

https://youtu.be/uJtCTt7AWIg

Banded Press:

https://youtu.be/JxTCzbS3OFQ

Burpee:

https://youtu.be/YbnnsqGosjE

Banded Straight Arm Pulldown:

https://youtu.be/OQKWD2dJ2Oc

Air Squat:

Push Up:

Walking Lunge:

https://youtu.be/h597_xUTL_o

WORKOUT

Workout

5 Sets:

8 Barbell Back Rack Lunges

8 Barbell Good Mornings

*Rest As Needed*

Every 2 Minutes For 12 Minutes (6 Sets):

10 Calorie Bike

12 Banded Press

*Rest 2 Minutes*

Every 2 Minutes For 12 Minutes (6 Sets):

10 Burpees

12 Banded Straight Arm Pulldown

6 Rounds For Time: (30 Minute Time Cap)

24 Air Squats

24 Push Ups

24 Walking Lunges

400m Run

Modifications

Substitution For 10 Calorie Bike:

10 Calorie On Any Machine / 10 Burpees / 100 Mountain Climbers / 50 Plank Jacks / 100 Bicycle Kicks

Substitution For 400m Run:

12 Calorie On Any Machine / 100 Mountain Climbers + 50 Plank Jacks / 50 Jumping Jacks + 50 High Knees / 80 Double Unders / 100 Single Unders

VIDEO DEMOS

Barbell Back Rack Lunge:

Barbell Good Morning:

https://youtu.be/ebgo50EKxXU

Banded Press:

https://youtu.be/JxTCzbS3OFQ

Burpee:

https://youtu.be/YbnnsqGosjE

Banded Straight Arm Pulldown:

https://youtu.be/OQKWD2dJ2Oc

Air Squat:

Push Up:

Walking Lunge:

Workout

Every 3 Minutes For 9 Minutes (3 Sets):

6 Back Squats

50-60% Of 1rm Back Squat

Every 3 Minutes For 9 Minutes (3 Sets):

6 Front Squats

40-45% Of 1rm Front Squat

Rotate Stations Every Minute For 12 Minutes (4 Sets):

Station 1: 8-10 Power Cleans @40-50% Of 1rm Power Clean

Station 2: 12-14 Hollow Hold Banded Lat Pull Downs

Station 3: 8-10 Push Press @40-50% Of 1rm Push Press

Station 4: 12-14 Banded Rows

VIDEO DEMOS

Back Squat:

Front Squat: