Work Capacity
Warm Up:
30, 20 reps of
MB Thrusters
Ring Rows
Spiderman Push Ups
Sit Ups
1) Complete the following on the minute for 10 minutes:
6 KB/DB Snatches 20kg (3L/3R)
3 Pull Ups
6 MB Slams (15lbs0
6 MB Sit Ups
Once 10 minutes is complete, Rest 3 minutes
2) Complete the following on the minute for 10 minutes
6 Sand Bag Get Ups 60lbs (3L/3R)
These circuits are called DENSITY workouts. Unlike a 30 sec work/ 30 sec rest format, density training makes you earn your rest by how quickly you push yourself through the prescribed exercises. For example, if you finish all 6 SB Get ups in 30 sec, then you have 30 sec rest until the next round starts. However, if you finish 6 SB Get Ups in 55 sec, then you only have 5 sec until the next round begins.
