StrongCon Workout 2

Following workout 1’s lung buster, workout 2 hits some reps on the back squat. This workout will be on Thursday this week (28th October), Sunday next week, and Tuesday the following week.

StrongCon workout 2 – rep buster

8 min warm-up and set-up

Part 1 (10.5 mins, allow 14 mins cap)

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps

Back squat (start conservative, add weight for 5 onwards)

AKBS

Push-up

(Scale the push-ups to a sheena / p-bar / box if you need to – ensure that you can get these reps done quickly)

2.5 min rest between part 1 and part 2

NB: keep your bars on the rack ready for push press later

Part 2 (8 mins, allow 10 min cap)

500m rower [30 secs rest]

20 toes-to-rings or scale [30 secs rest]

350m rower [30 secs rest]

15 TTR or scale [30 secs rest]

200m rower [30 secs rest]

10 TTR or scale

3 mins rest between part 2 and part 3

Part 3 (10 mins, allow 12 mins cap)

3, 6, 9, 3, 6, 9 reps – push press

6, 12, 18, 6, 12, 18 cals – ski erg

2 mins rest between part 3 and part 4

Part 4

In teams of 3 (4 if there are more than 15 people in the class)

Assault bike only – no alternatives

3 rounds, follow the leader:

10 cal (m) / 5 cal (f) – bike, hard effort

20 air squats (males squat to a wall ball – must touch the ball)

Rest until the bike is free