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.

If you guys would like a 8 week WR gym workout schedule broken down exactly like this with sets, reps, rest days & examples of each exercise… checkout the link below! ⬇️ https://www.firstdowntraining.com/product-page/wr-gym-bundle-2-month-program


SPLIT 1


Power Clean 8 sets of 3 reps


Superset with


Kneeling Plate Jumps 8 sets of 6-8 reps



(do this exercise but holding a plate in your chest)


1 minute 30 seconds rest in between sets



SPLIT 2


Barbell Explosive Step Ups 5 sets of 8 reps each side



(perform this exercise but with a weighted barbell on your back instead of body weight)


Superset with


Trap Bar Deadlift Jumps 5 sets of 8 reps


Superset with


Walking Lunges 5 sets of 20yds


2 minutes rest in between sets


SPLIT 3 (Ab finisher)


Pull Up Bar Toes To Bar 3 sets of AMRAP


Superset with


V-Ups Med Ball 3 sets of 30


Superset with


Leg Lifts 3 sets of 20 reps


1 minute 30 seconds rest in between sets




939 views0 comments

Recent Posts

See All

1)- Make sure you’re lifting correctly but don’t sacrifice your explosive movements. When trying to gain weight we want to obviously build muscle mass, not fat. So in the gym you need to be hitting yo