StrongCon Workout 3

For the next six weeks:

Workout 1 = face pace

Worjour 2 = mixed (half fast, half steady)

Workout 3 = slow burner

StrongCon Workout 3

In a full class, equipment can be shared by allocating groups to start on different stations. Advanced level can do the assault bike first, intermediate can do it second, and beginners should do it last. Beginners should do the squat station first so that they can safely complete this lift before fatigue sets in. The rower can be used for beginners if the bike is too intense.

Station 1 – 13.5 mins

5 back squat + 10 box step ups, alternating

30 secs rest

10 back squat + 10 box step ups, alternating

30 secs rest

15 back squat + 10 box step ups, alternating

30 secs rest

10 back squat + 10 box step ups, alternating

30 secs rest

5 back squat + 10 box step ups, alternating

30 secs rest

20 back squat + 60 box step ups , alternating – make the box higher for the last 30 reps

Max push-ups in the remaining time

2.5 min rest before part 2

Station 2 – 13.5 mins AMRAP

15/20 cal ski

15 BB bicep curl

15 dead-ball to shoulder

Aim for 4 rounds plus a 5th ski

2.5 min rest before part 3

Station 3 – 13.5 mins – assault bike

You can alternate between arms & legs and just legs – change every 30 secs

30 sec work

30 sec rest

60 sec work

30 sec rest

90 sec work

30 sec rest

2 min work

30 sec rest

2.5 min work

60 sec rest – note the longer rest

3 min work

Dates for this workout:

Sunday 9th October

Tuesday 11th October

Thursday 20th October

Sunday 30th October

Tuesday 1st December

Thursday 10th December