StrongCon Workout 1

StrongCon Workout 1

Part A – EMOM 15 mins

4 rounds of

Minute 1: x10 deadlift / sumo DL – your choice

Minute 2: x12 burpee over the bar – lateral jump

Minute 3: x14 total DB hang power snatch – heavy

5th round

x20 deadlift / sumo DL

x20 burpee over the bar – lateral jump

x20 total DB hang power snatch – heavy

Rest 4 mins between Part A and Part B

Part B – 25 min time cap

20 DB thruster / or wall ball – your choice

20 toes to rings

20/15 cal assault bike M/F

Rest 90 secs

20/15 cal bike

20 TTR

20 DB thruster / WB

Rest 90 secs

20 DB thruster / WB

20 TTR

20/15 cal bike

Rest 90 secs

20/15 cal bike

20 TTR

20 DB thruster / WB

Rest 3 mins between Part B and Part C

Part C – short and fast

Sprint to canal AFAP

Rest 60-90 secs

Sprint back AFAP

Timetable for Workout 1

Tuesday 23rd August

Thursday 1st September

Sunday 11th September

Tuesday 13th September

Thursday 22nd September

Sunday 2nd October