FULL BODY ENDURANCE / CONDITIONING
WORKOUT
CONDITIONING
- KB Complex – 20 minutes AMRAP
Perform as many rounds as possible of the following exercise circuit, resting as needed between rounds.- Single Arm Swing (right side) x 5
- Single Arm Swing (left side) x 5
- Single Arm Front Rack Squats x 10 (5 with KB in right hand, 5 in left hand)
- Front Rack Reverse Lunge x 10 (5 on left, 5 on right)
CIRCUIT – 4 Rounds
No rest between exercises. 60-90 seconds rest in between rounds.
- Steady State Cardio x 2 minutes (jog, bike, row – 6-7 RPE)
- Band Prone (Double) Leg Curl x 25
- DB Front Rack Hold x 60 seconds (Heavy)
WARM UP
- 2 Minute Row, Bike or Jump Rope
- Lunge to Scaption x 10 (each side)
- Band Pass Throughs x 15
- Band Pull Aparts x 15
- Walkout Complex x 5 (Bear Crawl Walkout -> Push Up -> Straight Leg Walkin -> Pike Fold/Hold -> Deep Squat/Hold)
- Plank Shoulder Taps x 30 sec
DECOMPRESSION
- Child’s Pose with Reach x 30 seconds (each side)
- Band Hamstring Stretch x 60 seconds (each side)
- Pigeon Stretch x 60 seconds (each side)
- Foam Roll any muscles you feel excessive soreness or tightness. Make sure to “hold the roll” for 30 seconds on tight muscles.
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