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Yesterday’s session was a nice strength and conditioning combo.

Today we will challenge the metabolic system a bit as well as the mind.

I’ve been getting lots of questions lately about our program and how to mix the strength and conditioning days.

If you notice, we try to keep the strength workouts consitant by doing pretty much the same movements every time.

The conditioning workouts are more random. But, there is at least one challenge workout per week, and one row/run centric workout.

By keeping things consitant, the progression will become more evident.

We recommend two strength and two conditioning sessions per week.  A great example of this would be  train Mon,Tues, rest Wed, and train Thurs and Fri.

Example: The Milkman has been doing it this way for a while and has seen great results without overtraining.  We usually go mountain biking, or do a similar FUN activity on Sunday.

You must also be smart and listen to your body, get ample sleep and eat like a champion!

Today’s challenge workout!

Get as many rounds as you can in 25 minutes:

  • 20 jumping or kipping pullups
  • 20 slam ball or 40 rope chops (you can sub band swimmers as well)
  • 20 kettlebell swings or 20 box jumps
  • 20 calories on the rower, or 20 kettlebell high pulls
  • 20 squat thrusts (burpee with no push up)

Let me know if yo need to sub anything else in this workout.

I will try to get some video up for you.

Have an incredible day, and let us know how you did with this!