On and off rounds!

 

STABILITY:

:30 Band Anti-Rotation in a Lunge Position

* Partner will increase the difficulty by lightly pulling and tapping the band as you hold

* 2 sets per side

 

STRENGTH COMPLEX:

4 Barbell Overhead Walking Lunges

4 Front Rack Walking Lunges (Same weight)

4 Back Rack Walking Lunges (Same weight)

* 4 sets for best overhead lunge loading, but need to finish the other 8 reps to count the weight

* 15 minutes only!

 

WORKOUT:

** Goal is consistent “on” rounds throughout…

“On” Round (7/10 intensity scale)
1 Legless (if you can keep them fast) or 1 leg assisted rope climb (or as high as you can get in :20-:30)
3/5 Ring Dips (Bar Dips or 2-3 Negatives to scale)
10 Box JUMPS (20/24″)(No steps to keep these fast, scale height as needed)
REST :20-:30 (MANDATORY)

Right at the end of your rest proceed into…

“Off” round
1 Leg Assisted Climb (if you did legless) or 1 easy leg assisted climb or 1-2 seated climb
6 Slower Hand Release Push Ups (Box to scale)
10 Alternating Box Step Ups (20/24″)

ONCE YOU FINISH YOU LAST STEP UP…

Go IMMEDIATELY into your next “on” round trying to match your intensity (7/10 or so) from your first “on” round…

Justin VanBeek

Written by: Justin VanBeek

You may also like these workouts
MONDAY WORKOUTTHURSDAY WORKOUT

Leave A Reply:

No comments yet.