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Strong Con – December W2

Posted 13th December 2023 by Jenna Fisher

StrongCon Workout 2

Part A

Teams of 4. One person starts on each station and rotate around for the 60 secs then for the 90 secs then for the 120 secs

Work:Rest

60:30 Ski *

60:30 AMRAP 4 air squat 4 burpee

60:30 Assault bike

60:30 AMRAP 8 BB sumo deadlift 8 air lunge

90:30 Ski

90:30 AMRAP 4 air squat 4 burpee

90:30 Assault bike

90:30 AMRAP 8 BB sumo deadlift 8 air lunge

120:30 Ski

120:30 AMRAP 4 air squat 4 burpee

120:30 Assault bike

120:30 AMRAP 8 BB sumo deadlift 8 air lunge

*wheel the free-standing ski erg to the front of the room so that the people there do not have to walk too far as there is only 30 secs rest to change stations

 

Part B

3 min ski

2 min rest

3 min BB push press – max reps (pace and strategise reps per set to stay consistent and avoid burnout)

2 min rest

3 min assault bike

2 min rest

3 min pull-ups (or scale) – max reps (pace and strategise reps per set to stay consistent and avoid burnout)

 

Clock

Part A

Start-Stop

0.00-1.00

1.30-2.30

3.00-4.00

4.30-5.30

6.00-7.30

8.00-9.30

10.00-11.30

12.00-13.30

14.00-16.00

16.30-18.30

19.00-21.00

21.30-23.30

Part B

0.00-3.00

5.00-8.00

10.00-13.00

15.00-18.00

 

Dates

Thursday 14th December

Tuesday 19th

Sunday 31st

Thursday 4th January

Tuesday 9th

Sunday 21st