This workout is 3 different sets of exercises that combine a strength, power, and cardio drills. Perform the indicated reps for exercise 1S, 1P, and 1C. You will repeat this first set for five total rounds before moving into set two. Perform set 2 and 3 the same way, 5 rounds each.
Strength, Power, Cardio Superset Workout
Hinge from the hips lowering weight toward shins then stand back up.
BURPEE BROAD JUMP
Perform a burpee and then jump forward. To modify, perform broad jumps without burpees.
1C- 6reps ea
CARIOCA 3 STEPS
Perform a grapevine style step moving side to side in close quarters.
SQUAT AND OVERHEAD PRESS
Squat and then press weights overhead when returning to standing.
Perform a push-up pressing upward quickly, catching some air under the hands.
2C- 20reps ea
HIGH KNEE RUN IN PLACE
Run with high knees.
3S- 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.
3P- 5reps ea
ROTATIONAL SQUAT JUMP
Perform a squat and jump upward rotating 90deg. Repeat rotating back the other direction.
3C- 8reps ea
ALT SUITCASE CRUNCH
Alternate lifting right and left leg up with sit-ups.