WO#2 - Full Body Strength Workout

A fun and challenging full body strength training workout!

  1. Warm-Up:
    300 Double-Unders, nasal breathing only. If you open your mouth to breathe do 5 burpees.
  2. Part A: BB Dead Lifts
    • SET 1: 10 x BB Dead Lifts - lift from ground to knee height but not resting on the ground once you pick it up (aka tap and go). 40% 1RM (1RM = maximum you can lift)
    • SET 2: 8 x Alternating Single Leg BB Dead Lifts - 4 each leg. 40% 1RM
    • SET 3: 5 x 5 Building Sets of Dead Lifts
      • 5 sets of 5 reps, increasing weight every set.
      • Finishing at 80% 1RM (80% of max you can lift)
      • In between each set of the 5 x 5, do (10) Z Presses with DB's
  3. Part B: Sled Push
    • Find your heavy 30 meter sled push and use 60% of that weight for below. (8 min total time)
    • 1 x 30 meter sled push, then 100 push-ups
    • Every time you have to break from the push-ups do another 30 meter push. Continue format until you've completed 100 push-ups.