Olympic Barbell and 2 – 25lb plates
a)
20 – Push and Press
20 – Bent over Rows
20 – Pushups on Bar
15 minutes time or 5 rounds as quick as possible
b)
45 seconds resistance band ab crunch on swiss ball
45 second tornado ball side slam over head
rest 20 seconds 3 rounds
Give this workout a try.
So we have a limited amount of time for a workout, and you want to really want to get a good full workout in, well look no where else and try this 12 – 15 min workout.
10 rounds of 10 reps for each exercise.
1. TRX Atomic Push-up: Double knee tuck, and then a push-up and repeat!
2. Kettle bell swings
Use an appropriate weight for the kettle bell swings, about 80 to 85% of your 1 RM.
We wanted to test our endurance and strength. We also wanted to see how hard it was to do this mini WOD.
So here it is:
160 lbs Total – ( 45lbs + 10 lbs + 2.5 lbs weights on each side of Olympic Bar)
The exercise:
For squats, place barbell behind head.
Keep the kick speed up.
This is a continuous exercise all the way to the end.
5 squats
5 kicks each leg on pads
10 squats
10 kicks each leg on pads
15 squats
15 kicks each leg on pads
20 squats
20 kicks each leg on pads
Finished. Try this mini WOD out, and this should be a good test to see where you stand with your endurance training and mental toughness.