FREE WR GYM SPEED WORKOUT

Warm Up


30 seconds jumping jacks

30 seconds high knees in place

10 jump squats

10 jumping lunges (alternating 5 each side)

10 side to side lunges (alternating 5 each side)

10 burpees

10 push-ups

30 seconds of sit ups

30 second of bicycle kicks


These are all performed back to back. The goal of this dynamic warm up is to get a sweat going.


SPLIT 1 (Explosiveness)


Power Cleans 5 sets of 5 reps


Superset with (exercises performed back to back)


1 Arm DB Snatch 5 sets of 8 reps each side


1 minute 30 seconds rest in between each set




Jump Squats 5 sets of 5 reps


Superset with


Box Jumps 5 sets of 8 reps


1 minute 30 seconds rest in between sets

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SPLIT 2


Front Squats 5 sets of 8 reps


Superset with


DB (dumbbell) Walking Lunges 5 sets of 20 reps each leg


2 minutes rest in between each set



SPLIT 3 (AB Finisher)


Med Ball Slams 3 sets of 10


Superset with


Med Ball Russian Twists 3 sets of 40


Superset with


V-Ups 3 sets of 10


1 minute 30 seconds rest in between each set




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