Strong Con Workout 1

Workout 1 – steady eddy

Part 1 – 25 mins cap

A1. Deadlift 1, 2, 3, 4, 5, 6, 7, 8, 9, 10

A2. Air squat 2, 4, 6, 8, 10, 12, 14, 16, 18, 20

Rest 90 secs

B1. Burpee 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

B2. Air squat 20, 18, 16, 14, 12, 10, 8, 6, 4, 2

Rest 90 secs

C1. Deadlift 5, 5, 5, 5, 5

C2. Air squat 5, 5, 5, 5, 5

Rest 60 secs

D1. KBS 20, 20, 15, 15, 10

D2. Bottom squat hold 30, 30, 30, 30, 30 secs

Part 2 – 12 min cap – speed challenge

First round – steady pace, note your time

Second round – move faster, beat your time

Third round – move faster again, beat your time

10-20 cal assault bike

14 DB push press

14 dead-ball to shoulder

14 ring row

2 mins rest between each round

Part 3 – 9 mins

3 rounds

1 min ski erg

1 min dead-ball on chest – walk a lap of the gym – keep ball on chest until the minute is complete

1 min rest

Date for workout 1:

Tuesday 15th November

Thursday 24th November

Sunday 4th December

Tuesday 6th December

Thursday 15th December

Sunday  8th January