Strength with a Kicker

Strength with a kicker for Tuesday!

Slowing things down a little at The Training Room on Tuesday with a stationary strength circuit.

We are in the process of planning out the next event along with monthly challenges that we all can train for and participate in.

Having fun but challenging events gives us goals to shoot for!

The ERG-Athlon is going to be February 18 and ROW for HOPE is on the calendar for May so stay tuned for more on this.

Here’s your stationary strength circuit with a cardio kicker at the end.

20 seconds of movement with a hold for 10 seconds…

• Clean or high pull 20 seconds
• Hold in the rack or at the chest for 10 seconds
• Press for 20 seconds
• Hold overhead for 10 seconds
• Racked or goblet squat for 20 seconds hold the squat at 90 degrees for 10 seconds
• Any abdominal movement for 20 seconds
• Hold for 10 seconds….

Repeat the other side.

We will do 4 rounds of this stationary strength circuit.

Your finisher will look like this…

Cardio Kicker

Pick a cardio option and a body weigth calisthenic and do 20 seconds of work with a 10 second rest alternating between the 2 movements for 5 rounds (10 sets).

Body weight calisthenics can include the following…

• Jumping jacks
• jump rope
• step ups
• skaters
• burpees
• squat thrusts
• sled push or pull

Cardio choices

• Bike
• Row
• Ski erg
• Run
• Sled push or pull

Now you’re ready to take on your Tuesday!

Have a great one!