Strength and Conditioning

Here are some great ideas for srength and Conditioning workouts that work both cardio endurance and strength endurance at the same time. Please only do 1 at a time on one single day!

Push Press - 10 Reps

Men advanced - 50 kg - Men beginner and Women advanced - 30 kg, Women Beginner - 20 kg

 

Kettle Bell Swings - 10 Reps

Men advanced - 24 kg - Men beginner and Women advanced - 16 kg, Women Beginner - 8 kg

 

Box Jumps - 10 reps

 

Do as many rounds as possible in 20 mins

 

3 Rounds of

 

Barbell clean and jerk, 10 reps
15 Bar-facing burpees
Barbell clean and jerk , 20 reps
25 Bar-facing burpees
Barbell clean and jerk, 30 reps
35 Bar-facing burpees

 

Mens Advanced - 40 kg Barbell, Mens Beginner - 30 kg barbell

Womans Advanced - 25 kg, Womans Beginner - 15 kg

Five rounds of:


5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

 

Use x 2 Dumbbells

 

Advanced Men - 25 kg, Beginner Men - 17.5 kg

Advanced Women - 12.5 kg, Beginner Women - 7.5 kg

33 Pull Ups - Narrow Grip

66 Bench Press - 0.75% Body weight

66 Deadlifts - Body Weight

66 Push Press - 0.50% Body Weight

66 Leg Press - Body Weight x 1.5%

66 Dumbbell Snatch - 0.25% (Alternate hands)

66 Box Jumps - 2 Foot High

66 Press Ups

66 Dips

33 Wide Grip Pull Ups

  • Squats (Barbell on Back) - x 15
  • Jump Squats (Barbell on back) x 10
  • Squat to Shoulder Press - x 8

Mens Advanced - 50 kg, Mens Beginner - 40 kg

Womans Advanced - 25 kg, Womans beginner - 15 kg

 

Do the above x 5

 

Then

 

Pull ups x 10 (Jumping allowed for Women and beginner men or use machine assist)

250 Meter Rower

 

x 5 of the above

  • Rower - 1000 Meters
  • Kettlebell Swings - 30 reps (Two Hands)

Mens advanced - 32kg, Mens beginner - 24kg

Womens Advanced - 17.5kg, Womens Beginner - 12 kg

  • Burpees - 20 reps
  • Dumbbell Thrusters (Squat to Shoulder Press) - 20 reps

Mens Advanced - 2x 20 kg, Mens Beginner - 2 x 15 kg

Womens Advanced - 2 x 10 kg, Womens Beginner - 2 x 7.5kg

  • Dumbbell Cleans - (2 dumbbells) - 20 reps

Mens Advanced - 2 x 27.5 kg, Mens Beginner - 2 x 17.5 kg

Womens Advanced - 2 x 12 kg, Womens Beginner - 2 x 10kg

  • Push Ups - 20 reps

Womens and mens beginner - use knees

 

Do 3 Rounds of the above!

Record your best time!

  • Run 0.5K
  • Clean and Press (Barbell) - 20 reps

Mens Advanced - 50 kg, Mens Beginner - 40 kg

Womens Advanced - 30 kg, Womens Beginner - 20 kg

  • Dumbbell Snatch (One arm) - 15 reps each hand

Mens Advanced - 30 kg, Mens Beginner - 20 kg

Womens Advanced - 15 kg, Womens Beginner - 10 kg

  • Jump Squats - 30 reps

 

Do the above x 5!

Record your best times!

 

  1. Deadlift
  2. Clean
  3. Benchpress

 

Do the above lifts as follows

 

Round 1 - 10 reps of each lift

Round 2 - 9 reps of each lift

ETC till

Round 10 - 1 Rep of each lift

 

Mens Advanced - Deadlift - 1.25%, Clean - 0.75%, Bench - 1.00 % of Bodyweight

Mens Beginner and Womans Advanced - Deadlift - 1.00%, Clean - 0.50%, Bench - 0.75% of Bodyweight

Womans Beginner - Deadlift - 0.75%, Clean - 0.25%, Bench - 0.50% of Bodyweight

 

Record your best time!

 

  1. Rowing Machine - 500 Meters
  2. Deadlift X 12 Reps
  3. Clean x 8 Reps
  4. Shoulder Push Press x 5 Reps

 

Use an olympic Barbell, Do 5 Rounds of the above! Record your best time!

Use the below weight for all the lifts!

 

Men Advanced - Bodyweight X 0.75%

Mens Beginner and Womans Advanced- Bodyweight X 0.50%

Womans Beginner - Bodyweight x 0.25%

WTF GYM

Unit 17 Albion Mill

Havannah Street

Congleton

CW12 2AQ

Opening Hours

Monday to Thursday 6am to 10pm

Friday 6am to 8pm

Saturday and Sunday 9am to 5pm

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