Let's get into it. Perform each complex once per week for four training sessions per week. Use the following progression:
Week One: 4 sets of 5 reps of each — 90s rest
Week Two: 5 sets of 5 reps of each — 75s rest
Week Three: 5 sets of 6 reps of each — 60s rest
Week Four: 6 sets of 6 reps of each — 45s rest. Then puke.
Bent Over Barbell Row
Front Squat + Push Press Hybrid
Jump Squat (bar on back)
Hang Clean + Front Squat + Push Press (combo lift — perform one rep of each in series)
Reverse Lunge (alternate legs)
High Pull (onto toes)
Squat Clean (clean the bar from the hang and then drop into a full squat on the catch)
Military Press (strict)
Jump Lunges (switch legs)
Squat and hold for 10s
Squat and Press (combo lift — perform one rep of each in series)
Note: Try to work all exercises at a speed of 1-2 reps per second.
A Final Warning
This isn't for the faint-hearted or deconditioned. It's not a beginners routine. If you're coming back from injury or illness, don't try this program yet. It's brutal.
But if you follow this routine for four weeks you'll see a very significant improvement in your conditioning and a massive drop in your body fat!
Did Stanford Recreation Olympics.
5 events 1 minute each
1. Burpees - 31
2. Free Throws - 4
3. Pushups - 81
4. Jumprope - 112
5. Minigolf - 3