Strong Con Workout 2

NB: set up your deadlift bar before you do part A and store it on the other side of the room to the rig.

Part A – strong and steady

This will take 10-20 minutes to complete depending on your experience. Those who finish early will be given a time filler (abs focus).

1 pull-up, 2 burpee, 3 DB squat

2 pull-up, 3 burpee, 4 DB squat

3 pull-up, 4 burpee, 5 DB squat

4 pull-up, 5 burpee, 6 DB squat

5 pull-up, 6 burpee, 7 DB squat

6 pull-up, 7 burpee, 8 DB squat

7 pull-up, 8 burpee, 9 DB squat

8 pull-up, 9 burpee, 10 DB squat

9 pull-up, 10 burpee, 11 DB squat

10 pull-up, 11 burpee, 12 DB squat

=55 pull-ups, 65 burpees, 75 DB squat

The burpees are always 1 rep higher than the pull-ups. The squats are always 1 rep higher than the burpees. Increase by 1 rep every round.

If necessary, you can scale the pull-ups to jumping pull-ups, or use an alternative such as hanging knee raises / TTB / TTR

Part B – 24 min cap. Calories can be completed on assault bike, rower or ski erg

Deadlift / sumo DL 20-15-10-5

Calories 20-15-10 5 – fast pace

Rest 2 mins

BB push press 20-15-10-5

Calories 20-15-10 5 – fast pace

Rest 2 mins

Box step up 20-15-10-5 total

Ring row 20-15-10 5

Dates

Thursday 18th May

Sunday 28th May

Tuesday 30th May

Thursday 8th June

Sunday 18th June

Tuesday 20th June