top of page

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! ⬇️


Power Clean 8 sets of 3 reps

Superset with