Strong Con – Workout 2

Strong Con – Workout 2 – June/July

Part A

6 rounds

8 push press – BB

8 lunges, total – BB (front or back rack)

DB – heavy

4 squat

4 thruster

4 Devil’s press (burpee + snatch)

60-90 secs rest

Part B

Rest as needed between each round until a bike is available to use

8 cal assault bike – medium pace

20 KBS

10 TTR

8 cal assault bike – medium pace + 2 cals – fast pace

20 KBS

10 TTR

8 cal assault bike – medium pace + 4 cals – fast pace

20 KBS

10 TTR

8 cal assault bike – medium pace + 6 cals – fast pace

20 KBS

10 TTR

8 cal assault bike – medium pace + 8 cals – fast pace

NB: number of cals can be adjusted depending on experience

Part C

Format dependent on the class time remaining

Dates:

Thursday 29th June

Sunday 9th July

Tuesday 11th July

Thursday 20th July

Sunday 30th July

Tuesday 1st August