StrongCon Workout 2

StrongCon Workout 2 – February/March

Part A – 20 mins

Accumulate as many back squats and calories as you can in 20 mins.

Additionally, by the end of the 20 mins you must have also completed either 50, 100 or 150 push-ups (depending on your experience). These can be done at any time and can be broken into sets as appropriate for you.

The second time you complete this workout (within the 6-week StrongCon cycle), change one (or two) of the variables as suggested below. Note the difference that it gives you in your final score.

Final score on squats = weight x number of reps, for total load lifted

Option 1 – heavyish (and therefore less reps)

Option 2 – medium/light (and more reps)

Final score on cardio = number of calories (can be accumulated on multiple mono)

Option 1 – long and steady with minimal rest

Option 2 – intervals at a harder pace with rest as needed

Part B – 12 min AMRAP

15-20 ring rows

1 lap of gym carrying dead-ball in a supinated position with your arms

45 sec low plank

Rest as needed

Part C – 8 min AMRAP

20 KBDL

10 burpee box jump