This circuit is styled a little differently from the previous sets. Here, we’re trying to incorporate both strength training and endurance within the same workout! We want to start off by giving it our all in a 5-3-1 powerlifting routine with a big exercise. Then we’ll go through the endurance to make sure we hit all major muscle groups and keep that heart racing.
Circuit #6
PART A: POWERLIFT
Deadlifts:
1st set: 5 reps of 75% of your 1 Rep Max [1RM] (Use this link to help calculate an estimated 1 rep max for you!)
2nd set: 3 reps of 85% of your 1RM
3rd set: 1-3 reps of 95% of your 1RM
PART B: CIRCUIT
Round 1 – 8min
- Row – 500m
- 10 sec planks
- 30 push-ups (do knee-pushups if regular are too difficult!)
- 10 sec plank in pushup position
- 10 sec mountain climbers
Repeat until 8 min are up
Round 2 – 8 min
- Row – 500m
- 10 reps of sumo-stance squat -> upright row
- 15 kettle bell swings
- 20 dumbbell curl and press
Round 3 – 7 min
- Row 300m
- 20 alternating body-weight (BW) lunges (can use dumbbells if BW too easy)
- 30 BW Squats (add weight if too easy)
- 40 Jumping Jacks
Round 4 – 6 min
- Row 200m
- 20 leg lifts
- 15 crunches
- 10 straight-leg sit ups
Round 5 – 6 min
- Row 100m
- 12 burpees
- 10 Standing Dumbbell military presses
- 10 kettle bell swings
Good luck! Remember the goal is to complete as many cycles within the given time frame. Always aim to beat your previous score!