FULL BODY ENDURANCE / CONDITIONING
WORKOUT
CIRCUIT 1 – 4 Rounds
- Row (500m) or Run (400m)
- DB Thruster x 10 (Medium)
CIRCUIT 2 – 5 Rounds
No rest between exercises. 60-90 seconds rest in between rounds.
- Front Rack Carry x 30 sec (Heavy)
- Banded Hip Thrusts x 15
- Seated Single Leg Band Curl x 25 (each side)
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.
Find WODs by Tag
This site shares general fitness, nutrition, and health information for educational purposes only. It is not medical advice. Always consult a qualified health professional before starting any new program. Use of this content is at your own risk.