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.

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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




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