You're going to feel the burn with this one...
This is a combination of strength and functional fitness; max effort is expected in the latter half. Enjoy.
Strength - Back
- Deadlifts w/ barbell superset w/ naked pull ups, 4 sets, 8-10 reps
- Lat pull-downs superset w/ seated rows, 3 sets, 8-10 reps
Stamina - 5 rounds, 1 minute at each station:
- Rest station (you time your partners)
- SDHP w/ 95 lbs.
- Single arm dumbbell clean and press w/ 35 lbs. (switch hands each repetition)
**Each round is two minutes of work and one minute of rest (3 minutes total).
Give me some feedback regarding this workout...we may begin to incorporate more strength + functional fitness routines in the future.
I liked it. Dumbbell clean and press is a little awkward but it's probably just my form.
ReplyDeleteThe intervals of rest and then max effort was challenging too. Reminded me of the Crossfit WOD Barbara.
I added some abdominal destruction at the end and it turned out to be a great workout.
ReplyDeleteUsed a 42 lb kettle bell, made for some hurt but worth it in the end.
Got some weird looks when I took my pants off for the pull-ups though....
Yartness
The deadlift/pull up combo is always a good one, I always like the workout it gives your back. I really felt that the stamina wasn't as hard as it could be, had me gasping for air with the max effort but I don't feel the intense muscle burn. Maybe I'm full of it and will eat my words with a nice burn tomorrow morning. Overall, a good workout, but maybe incorporate more than two lifts, add more weight, or something for the stamina portion. In most strength workouts workout gurus recommend lifting heavy then cardio to finish off, so the strength then functional fitness/crossfit idea sounds flawless if you ask me.
ReplyDelete