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

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


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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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