New Workout

Depending on where we are in the training plan, Saturday’s are optional workouts that break the monotony of the weekly training and allow us to explore new movements. This past weekend I wrote up what I thought was a medium-level difficulty circuit, but ended up kicking everyone’s ass. Give it a try.

* All of these athletes are already in great shape and they all used a weight vest (20lbs) while completing this circuit. I would recommend starting with bodyweight and 3 rounds. As your work capacity builds, you can add 10-20lbs and 1-2 more rounds. Rest 2 minutes between completely one round.

Full warm-up (I typically give people a few options here)

– Walk
– Low intensity jog
– Dynamic warm-up + ground based

Circuit

• Squat iso-hold x 30 seconds
• Duck-under x 10/e (Duck-Under)
• Banded push-up x 10 (band goes around your back)
• Rhythmic hops on small step x 15 (on and off small step, 3 steps under each side)
• Slideboard ab exercise (change the exercise each round – bodysaw, knee to chest, pike, etc.)
• TRX Row x 15
• Walking reverse lunge (push off the front heel) x 8-10/e
• Bird-dog (on hands and feet) x 5/e
• Banded push-downs x 15