StrongCon Workout 3

Dates:

Sunday 17th July

Tuesday 19th July

Thursday 28th July

Sunday 7th August

Tuesday 9th August

Thursday 18th August

Part A – old school circuit

6 rounds – 30 mins

35 secs work : 25 secs rest

Station 1: Ski – work hard – minimum 8/11 cals F/M

Station 2: Sumo deadlift – approx 15 reps

Station 3: Bike – work hard – minimum 9/12 cals F/M

Station 4: DB hang power clean and press – right arm – minimum 12 reps

Station 5: DB hang power clean and press – left arm – minimum 12 reps

Part B – 4 rounds – 12 mins

Move fast.

Each round of work can be completed in 2 min 15 secs. You then get 1 min of rest.

5 burpee

10 wall ball

15 toes-to-rings**

20 dead-ball to shoulder (not over) – light and fast 15/30kg F/M

1 min rest

** reduce the reps if you cannot perform 15 unbroken