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Strong Con Workout 3

Posted 19th November 2022 by Jenna Fisher

Workout 1 is very leg intensive so workouts 2 and 3 are cardio focussed – workout 2 mixed with some legs and workout 3 with upper body. To get the most out of workouts 2 and 3  you need to hit the cardio hard. There is lots of rest so when you are working make sure to take yourself to a very uncomfortable place.

Part A

5 rounds

12 Bench press @ 30×0

When the clock gets to 1.00:

Assault bike

40 secs medium pace

20 secs fast pace

40 secs medium pace (no more than a 10 drop in RPM)

20 secs fast pace

40 secs medium pace (no more than a 10 drop in RPM)

40 secs fast pace

3 mins rest

 

Part B (reduce the reps if you need to – aim for consistent movement)

4 rounds

15 toes to rings

30 secs plank

4 rounds

20 ring rows

20 lying DB triceps extension

Dates for workout 3:

Sunday 20th November

Tuesday 22nd November

Thursday 1st December

Sunday 11th December

Tuesday 13th December

Thursday 22nd December