Heavy & Light Strength Sets

Saturday is a new Training Room Strength Classic!

We love how it pushes us to keep working for a FULL minute without the risk of compromising your joints or connective tissue!

Heavy & Light Strength Sets

You will work for 30 seconds (heavy) / 30 seconds (light) /  30 seconds (rest)

This circuit will be completed for 4-5 rounds!  As always, you will have some weighted and bodyweight options.  Choose the best combination or progression of exercises for how YOU are feeling on Saturday!

1. Goblet Squat / Air Squats or Drop squat
2. Ring Rows, pull ups or heavy rows / Jump-pulls or lighter rows
3. Walkouts or slow knees to chest / mountain climbers or bicycles
4. Overhead strict press or Slow Push ups  / push-press or knees down (or body elevated) push-ups
5. Heavy deadlifts or Supermans  / swings or hip bridge

Finisher: 30 sec easy cardio 30 sec sprint x 5 rounds… Can do the same cardio or mix it up!

HOME VIDEO:

Strength Doubleheader!

Part 1 – Couplet:

1 min. work / 1 min. active recovery x 10 rounds (5 each – unless you are doing long cycle)

• Swings, cleans, snatch, single-leg deadlift, birddog, or kettlebell long cycle
• Push-press, hindus, shoulder taps, plank, low crawl, or kettlebell long cycle

Part 2:

15 work/ 15 rest x 5 rounds:

1. Squat choice
2. upper pull choice
3. Ab choice
4. Cardio choice

If can’t get to our outdoor training here’s the pre-recorded workout for Saturday: