16 Minutes of Fun

Warm-Up

8 minutes to complete: 400m run 5 Bird Dogs each side 5 Forward Rollouts 5 Reverse Rollouts 10 Slow Mountain Climbers 10 Hollow Body Rocks 5 Scapular Pull-Ups 5 Strict Pull-Ups 10 Push-Ups 15 Wall Squats 5 Reverse Lunge + Single Leg RDL each leg M/W/F- Back Plank in remaining time T/TH/SA- Hollow Body Hold in remaining time

Watch the Standard Warm-Up Video Here

Then:

Workout brief click here

16 Minutes of fun!

Min 1: 6 Hang Power cleans (95/135)

Min 2: Max box jumps

Min 3: 6 Push Jerks (95/135)

Min 4: Max calorie row

*Score is step-ups + calories

*Rest in remaining time after hang power cleans and push jerks.

Stimulus Goal:

Why Do This Workout?

Duration and Feel: Between 45-75 seconds to rest each 3 minute interval, should be an intense/near maximal pace to earn your rest each 3 minute interval.

DB Weight: Should feel moderate-heavy but still allow you to go unbroken through/maintain minimal rest between all 3 complexes each arm. The lunge will be the limiting factor.

Specific warm-up focus: DB complex overview and practice, ankles, double-under practice

Scaling Options: Lighter weight on DB, power jumps or double-unders, low box step-ups for no impact

POPULAR POSTS

SCHEDULE YOUR FREE INTRO

Talk with a coach about your goals. Get the plan to achieve them.

FILL OUT THE FORM TO GET STARTED

Take the first step towards getting the results you want!

By providing your phone number, you agree to receive text messages from Fit2Live