Cardio Finisher – Sleds Tires & Hammers

So you want a cardio finisher, why not try something with sleds, tires and a big hammer.

Its not much, but can really get your heart rate up and going, and a good fully body workout for the last 10 minute finish.

Here it is:

Sled run with 2 45 plates
10 squat jumps
10 hammer slams per side
Sled run back to beginning

Check out the video here of one of my buddy’s doing this finisher at this link here

Squat and Run 800M WOD

Back Squat
Run 800M
Front Squat
Run 800M
Overhead Squat
Run 800M

Since I took a week off, I tried this WOD with some less weight:
Back Squat – 215 lbs
Front Squat – 95 lbs
Overhead Squat – Barbell (45 lbs)

The time I was able to complete this was 14:11. The 800M run distance may have been off by a little bit for me, but fairly close. Will try to up the weight in the near future.

Squats and Pullups

Today I wanted to work on the good ol’ legs and back.
The workout comprised of squats and pullups.

Started with 5 mins of skipping
then 100 bodyweight squats touching butt to large medicine ball.

Then start with 20 reps of back squats with Olympic bar and 35 lbs a side.
followed by 10 pullups.

Do this for 5 rounds.

Afterwards perform 3 rounds of
TRX plank
Ab barbell rollout
1 mins each

If you have some time, do kicks on a bag, fast paced.

WOD #10

This can be done as a WOD or complex for time.
Do about 4 – 6 rounds, or continuously for 15 minutes.

12 reps Atomic Pushup
12 reps Overhead squat with Olympic Bar
12 up and out (shoulders) with Olympic Bar
15 TRX Rows(back) – elbows tight to body

Part II
30 seconds each 4 rounds with 30 seconds rest in between
TRX hamstring curls
Squat hold arms extend out in front
TRX jump squats

A nice and simple leg and shoulder workout. Does not take much time, and very efficient and tiring. You can increase weight if too easy.

The Cosgrove TRX Workout Plan

Well it is almost summer time, and we have basically one month to lose some more of that unwanted body fat before we fit the beaches.

We may just want to switch up or workout and try something new. I came across Alwyn and Rachel Cosgroves 3 week fat loss workout and thought people should give it a try. Alwyn Cosgrove is one of the better fitness experts that I like to follow, and I think everyone should give there TRX workout plan a go.

For the more advanced TRX users, try the TRX Executioner Workout by Chris Fales.

If you are in search of a gym in beautiful Richmond BC, Canada, check out Maki Performance Training.