StrongCon Workout 3

StrongCon Workout 3

Part A

6 rounds – 26 min cap

x12 bench press

x6-12 push-ups

x12 DB hang power clean and press

Run to canal and back

Rest 1 min

Part B – 1 min rest between each block

Block 1 – 6 mins

3 mins bike

3 mins AMRAP x15 KBS x5 burpee

Use a light KB so you can move quickly and consistently without needing to rest

Block 2

4 rounds – 6 mins

30 secs DB squat – aim for 12 reps

15 secs rest

30 secs squat jump – full depth squat – aim for AT LEAST 20 reps

15 secs rest

Block 3 – 6 mins

3 mins ski

3 mins AMRAP x15 ring row x5 box jump

Move quickly and consistently without needing to rest – reduce the reps for each set in order to achieve this if you need to

Timetable for Workout 3

Sunday 28th August

Tuesday 30th August

Thursday 8th September

Sunday 18th September

Tuesday 20th September

Thursday 29th September