550 Reps of Fun

I have have been adding a lot of "work capacity" training routines to my clients' training. Many of these workouts are "cross-fit style", workouts for those that are familiar with that group.




Perform 50 reps for each exercise, break up the reps any way you choose. Do all exercises in succession until 50 reps are completed. Time the workout. The faster the time the better the "score". We repeat this type of workout at a later date to compare the scores.

KB Swings (single arm)
Band Rows
KB Cleans
Clapping Push-ups
Lunges
KB Presses(single arm)
"Evil Wheel" Roll Outs from knees

You can substitute a dumbbell for a kettlebell, but I like using a kettlebell better.

This will develop incredible strength-endurance and power-endurance. As you are able to complete the routinme faster you will notice that you are in better shape.

Compete against a friend. It's fun and effective training.