Endurance & Strength

Here is a little workout to jump start your endurance, strength and aerobic capacity. Always remember to use proper form and gauge your workout to your specific needs, goals and abilities. If a movement within the workout is unclear or you have not had proper training on it, you can either look it up online or give us a shout. Enjoy :)

Running Clock Barbell Complex

Start with a warm-up dynamic stretch for about 5-10 minutes.

You will need a barbell (with weight 25 lb-95 lbs of weight, or without)
** you can substitute barbell with dumbbells if needed.
With Barbell start the clock and do:

• 1 - Dead lift
• 2 - Power cleans
• 3 - Front Squats
• 4 - Push Presses
• 5 - Back Squats
• 4 - Push Press
• 3 - Front Squats
• 2 - Power Cleans
• 1 - Dead lift

Run 400 meters and then repeat!

* 20 minute continuous clock. As many rounds as possible.

Cool down after workout with some static stretching, water and don't forget to keep hydrated throughout and have a post workout protein intake.