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Strong Con Workout 2

Posted 15th November 2022 by Jenna Fisher

Workout 2 – hard and fast cardio

 

3 rounds of A1-A6. Focus on going as hard as possible on the cardio – make it uncomfortable

 

A1. Back squat x3 heavy

A2. Single arm KBS x5

A3. Single arm KB push press x7

*Do all KB on right arm then all on left arm

Repeat A1 – A3

Rest until the clock gets to 4 mins then everyone start the cardio at the same time

A4. Assault bike 1 min – aim for 15-25 cals

1 min rest

A5. Ski erg 2 mins – aim for 25-40 cals

1 min rest

A6. Rower 3 mins – aim for 40-65 cals

4 mins rest

 

So the format goes like this:

A1

A2

A3

A1

A2

A3

Rest

A4

Rest

A5

Rest

A6

Rest

Start again

 

Abs in the remaining class time – coach prescribes.

 

Dates for Workout 2:

Thursday 17th November

Sunday 27th November

Tuesday 29th November

Thursday 8th December

Sunday 18th December

Tuesday 20th December