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Located below will be a WR gym speed workout that you can. Speed can be developed in the gym through exercises that activate and train your fast twitch muscle fibers- that is exactly what this workout will do. I hope you enjoy! 

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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.


Power Clean 5 sets of 8 reps

Superset with

Med Ball Single Leg Box Jumps

5 sets of 6-8 reps each side 

(box height that is manageable)

1 minute 30 seconds rest in between sets


Barbell Half Bosu Ball Back Squats 5 sets of 8 reps 

(Superset with)

Trap Bar Deadlift Jumps 5 sets of 8 reps Superset with 

Dumbbell Overhead Walking Lunges  5 sets of 20yds

2minutes 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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