You’ll work through several 1-5 complex ladders with a plank hold in between. Each complex will include 3 exercises that ladder 1-5. You’ll hold a plank immediately following the ladder, rest, and then repeat the sequence 3 total times before moving on to the next round.
Round 1: 2 Hand Swing to Front Squat to Upright Row 1-5. This means you’ll swing 1, then squat 1, then row 1, and then do 2 of each until you’ve reached 5 reps each. After you have completed the full ladder, hold a Prone Plank for 30-60 seconds. Rest for 30-60 seconds and then repeat the same sequence 2 more times.
Round 2: Renegade Row to 2 KB Dead Clean to Straight Leg Deadlift 1-5 with a High Plank 30-60 sec. Rest and repeat 2 more times before moving on. (If you only have one bell, complete a full ladder on one side and then switch sides before your plank)
Set a clock for 10 minutes and complete each of the 3 exercises listed within each minute. Rest for the remaining time in the minute and repeat the exercises at the top of the next minute. Continue for 10 minutes (10 sets). Rest as needed before moving to the next round.
This workout can always be modified by decreasing or increasing reps.
This heavy workout will run off of the 20/10 Tabata clock. You perform your heavy reps for 20 seconds, rest 10 seconds, and repeat for 4 sets. This counts as one round. My recommendation would be to pace your reps during those 20 seconds or else you’ll burn out too soon. Take a long rest after a full round and repeat the same round 3 total times before moving on.
This workout will start with two exercises, and each consecutive round will add on an additional exercise to the previous round. You’ll work up to 6 total exercises before you take your first official long break. You’ll repeat the whole sequence again from the beginning. Reps will always stay at 10.
Take a long rest and repeat 1-2 more times
This workout combos several exercises together of similar nature. It’s important to take long breaks between sets to adequately recover. Complete each “burner” round 3 times.
These days can be implemented any time during the week. If your body is telling you to rest, listen to it! But remember the motto of No Days Off Fitness: Move Every Day. If you can, find another activity you enjoy doing and supplement that in on these days. Hiking, Yoga, biking; the list goes on!