StrongCon Workout 1

StrongCon workouts are changing this week. I will post them individually and then again in one document at the end of the week.  Workout 1 will be done on Tuesday this week (Thursday next week, Sunday the following week).

Workout 1 – gas day (lung buster)

Warm-up and set-up: 15 mins max. You need your deadlift bar for the whole class, building the weight from sets of 5 to sets of 3 to single reps. You also need one DB (that you can move with speed) and a skipping rope. If you do not know how to do double-unders, do bike or ski instead of single skips, as singles are not intensive enough.

Run 90 secs – to canal (30 sec rest when you return. Cut the run short if you can’t make it to the canal & back in 90 sec)

Every 45 secs for 5 rounds: 5 deadlift (2.00 – 5.15)

Run 45 secs – to bakery (5.15 – 6.00)

1 min rest (6.00 – 7.00)

EMOM for 5 minutes (5 rounds): 10 DB power snatch + 10 DB power clean and press (5+5 on right arm plus 5+5 on left arm, every minute. Move fast) (7.00 – 11.45)

Run 45 secs – to bakery (11.45 – 12.30)

1 min rest (12.30 – 13.30)

Every 30 secs for 5 mins (10 rounds): 30 double-unders* (or 20 secs, whichever comes first) (13.30 – 18.30)

*If double-unders are not your friend, do 10 x 20:10 on bike or ski erg

2 min rest (18.30 – 20.30)

EMOM for 5 mins – 3 deadlift (heavier than previous) (20.30 – 24.45)

Run 45 secs – to bakery (24.45 – 25.30)

1 min rest (25.30 – 26.30)

EMOM for 5 mins – 10 DB OH swing + 6 DB squat clean (5+3 on right arm plus 5+3 on left arm, every minute. Move fast) (26.30 – 31.15)

Run 45 secs – to bakery (31.15 – 32.00)

1 min rest (32.00 – 33.00)

Every 20 secs for 10 rounds: 1 deadlift (heavier than before) (33.00 – 36.20)

2 min rest, just under (36.20 – 38.00)

Every 30 secs for 5 mins (10 rounds): 30 double-unders* (or 20 secs, whichever comes first) (38.00 – 43.00)

*If double-unders are not your friend, do 10 x 20:10 on bike or ski erg