This workout contains several purposeful sets dedicated toward power, strength, cardio, and core drills. With each set try to be purposeful and deliberate with each rep to focus on the task at hand (i.e. in the power set, try to move explosively with each rep). Perform 5 rounds through each little circuit for the indicated reps. You will perform all the power drills as one circuit, then move onto all the strength drills as one circuit, then all the cardio drills as a circuit, and so on.
Power, Strength, & Cardio Sets Workout
P1- Rotational squat jump (6ea)
P2- Explosive push-up (8)
P3- Split squat jump (6ea)
S1- 1 arm snatch (5ea)
S2- Sumo squat (10)
S3- DB push-up row (5ea)
C1- Jump rope alt. feet (100)
C2- C skip in place (15ea)
C3- High plank knee to elbow (15ea)
P1- 6reps ea
ROTATIONAL SQUAT JUMP
Perform a squat and jump upward rotating 90deg. Repeat rotating back the other direction.
Perform a push-up pressing upward quickly, catching some air under the hands.
P3- 6reps ea
SPLIT SQUAT JUMP
8 reps each, from a lunge position jump in the air repeatedly.
S1- 5reps ea
1 ARM SNATCH
Keeping back flat, use your legs to explosively drive the weight from the floor to overhead. To modify, perofrm squats.
Spread your feet wide and squat up and down with feet tracking over your toes.
S3- 5reps ea
DB PUSH-UP ROW
Perform a push-up with hands on DB’s. At the top of each push-up row 1 hand upward. Repeat the push-up and row on other side.
JUMP ROPE ALT FEET
If you can jump rope easily, try double unders…
C2- 15reps ea
C SKIP IN PLACE
Skip in place kicking and driving foot down on foot strike.
C3- 15reps ea
HIGH PLANK KNEE TO ELBOW
Hold the top of a push-up position and bring opposite knee and elbow together. To modify, just lift a leg upward keeping hands on floor.