FREE WORKOUTS


ConditioningWeight Training

Workout For Thursday 23rd May Strength is the key for this workout. To perform, you will need dumbbells, a pull-up bar boots and room to run. Begin with the first circuit and perform all 3 exercises as many times through as you can in 15 minutes. For an extra challenge, finish your workout off with a 2-mile run, wearing your boots. WORKOUT: AMRAP in 15 minutes.8x Deadlift @BW8x Dumbbell push press @0.5x BW total (If 220lbs, use 110lbs total / 55lbs each hand)8x Commando pull-ups Finisher 2-mile Boot run (aim for under 15 minutes)

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ConditioningRunning

Workout for Tuesday 20th May Designed to test your endurance this workout will challenge your limits. Prepare your area and start your timer. Complete the circuit 4 times through only rest when all rounds are complete.  **For your plate carry, remember to cradle the plate against your chest with your hands gripped onto the top of the plate. WORKOUT: 4 Rounds for time400m Sprint400m Farmers Carry - Use 2 45lb implements (KB / DB / Jerry Cans)400m 45lb Plate Carry **400m Jog

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ConditioningRunning

Workout for Thursday 9th April For this workout, we are focusing on ramping up your performance training. All you will need for this workout is a treadmill or space to run and a rowing machine. Start by running 1mile then jumping straight onto the rowing machine for your next mile of torture. Finish off with another 1mile run and your done! It’s only as hard as you make it so give it your all and time how long it takes you to complete all 3 miles.WORKOUT:1 Mile run1 Mile row1 Mile run

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Conditioning

Workout for Tuesday 25th of April   For today's session, we are working on your stroke. Start a timer for two minutes and jump on your rower. Keep giving it your all until 2 minutes is up the jump off and perform push-ups and flutter kicks. Head straight back on your rower for another two minutes. Keep doing this until all up you have rowed 3000m   See how long it takes you to get through the lot.   WORKOUT: 3000m row for time Every 2 minutes break and perform: 20 Push-ups 20 4-ct flutter kicks

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BodyweightConditioning

Workout For Thursday 10th January  This whole workout is made up of 4 Tabata’s. Each Tabata totals 4 minutes all up and consists of 8 sets of 20 seconds work / 10 seconds rest. Perform the complete 4 minutes of the required exercise and rest 1 minute before moving on to the next one. You can change the order of exercises to suit you and your set up as long as you complete them all! This will only take you 20 minutes in total, so get in and get it done. WORKOUT: TABATA's 1) Reset Push-ups2) TRX/Ring Rows3) Walking Lunges4)...

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