The 20-Minute Strength-Endurance Challenge Some workouts test how much weight you can lift for a few repetitions. Others test how quickly you can move. Workout 203 sits somewhere in between. It combines controlled strength exercises with loaded carries, explosive kettlebell swings and a short cardiovascular effort. You repeat the circuit for 20 minutes, accumulating as …
20 ROUNDS in 30 minutes or less A1) Swing / GS ladder10 reps9 reps8 reps…2 reps1 repIf you are feeling good go back up the ladder again from 1 to 10 🙂 GS = Goblet Squat This workout is designed to be unloaded and all body weight. Exercises: Equipment:
10 ROUNDS in 30 minutes or less A1) Swing x 10A2) Farmers Carry 1 Lap Up and Back10 Rounds This workout is designed to be unloaded and all body weight. Exercises: Equipment:
5 ROUNDS in 30 minutes or less A1) Swings x 10A2) TGU LeftA3) Swings x 10A4) TGU Right5 Rounds TGU = Turkish Get Up This workout is designed to be unloaded and all body weight. Exercises: Equipment:
Interval – Strong Endurance Protocol A1) Every 30sec5 x Swings4 Rounds Rest 60 sec A2) Every 30sec5 x Push Up4 Rounds 6 Rounds for A1 and A2 This workout is designed to be unloaded and all body weight. Exercises: Equipment:
60 minutes or less A1) Dead Stop Swings x 5A2) Push Ups x 10A3) Pull Ups x 53 Rounds B1) Side Bends x 10/10B2) Halos x 10/103 Rounds C1) Row 2km This workout is designed to be unloaded and all body weight. Exercises: Equipment:
10 ROUNDS in 30 minutes or less A1) 10 x SwingsA2) 10/10 x KicksitsA3) 10 x Push Ups10 Rounds This workout is designed to be unloaded and all body weight. Exercises: Equipment:
60 minutes or less A1) Goblet Squat x 10A2) Reverpees x 1003 Rounds B1) Swings x 10B2) GHD x 103 Rounds C1) Military Press x 5/5C2)Tri Extension x 103 Rounds D1) Airbike15sec on/1:15min off x 10 GHD = Glute Hamstring Developer This workout is designed to be unloaded and all body weight. Exercises: Butterfly Situps, …
12 ROUNDS – Interval Training A1) 15sec on/45sec off x 10 Swings12 Rounds This workout is designed to be unloaded and all body weight. Exercises: Equipment:
60 minutes or less A1) Dead Stop Swings x 10 (heavy)A2) Pull ups x 5A3) Shoulder openers x 15 B1) Get Up -> OH walk -> Get down x 1/1 (TGU Variation)10 rounds TGU = Turkish Get Up This workout is designed to be unloaded and all body weight. Exercises: Equipment:
