Cluster Workouts
Cluster training involves using short, inter-set rest periods.It’s common to perform one to two reps for up to 10 total reps, resting for 10 to 30 seconds between rep blocks. A typical cluster set might look like 4×2+2+2+2 with 15 seconds rest between rep blocks and 2 to 3 minutes of rest between sets. Cluster sets let you perform more high-quality reps with a weight you wouldn’t be able to lift for that many traditional reps. This increases the amount of work done by your muscles, which is the key to causing improvement.
1A: Barbell Front Squat
1B: Banded Chin Ups
2A: Barbell Deadlifts w/ Bands
2B: Banded Landmine OH Press
3A: SB Max Lunge to Chin
3B: Zercher Carry
9 Exercise Circuits
Circuit training involves workouts in which you do multiple different strength-training exercises in a row, with a minimal break in between. These workouts help increase your muscular & cardiovascular endurance. These foundation circuits are relatively low intensity and use remedial level movement patterns that are perfect for new lifters and people coming back from time off.
1A: Stag Stance SB Shoulder Squat
1B: Barbell Glute Bridge
1C: Stag Stance Landmine Press
1D: Stag Stance DB Row
1E: Overhead SB Carry
1F: SB Resisted Side Crawl
1G: Goblet Skater Lunge
1H: Lateral Crawls
1I: Kneeling Arch Stretch
Interval Style Workouts
Interval training is a quick way to get in an intense workout. Most interval training focuses on aerobic fitness, such as sprinting or running on a treadmill, but interval training can also be used to improve muscular endurance and anaerobic conditioning as well.
Battling Rope Waves + Movement
Most people have used the ropes and use a few various waves in their workouts. But adding movement really takes these drills to the next level. Below are three of our favorites.
3 Favorite Battling Ropes Drills w/ Movement
- Alternating Waves with Side Shuffles
- Sidewinder Waves + Moving Fwd/Bck
- Double Hand Waves + Alternating Lunges
Work:Rest Ratios for the Month
- Week 1: 20sec ON, 40 OFF x 10 rounds
- Week 2: 25sec ON, 35 OFF x 12 rounds
- Week 3: 30sec ON, 30 OFF x 14 rounds
- Week 4: 40sec ON, 20 OFF x 16 rounds
Cluster Workouts
Cluster training involves using short, inter-set rest periods.It’s common to perform one to two reps for up to 10 total reps, resting for 10 to 30 seconds between rep blocks. A typical cluster set might look like 4×2+2+2+2 with 15 seconds rest between rep blocks and 2 to 3 minutes of rest between sets. Cluster sets let you perform more high-quality reps with a weight you wouldn’t be able to lift for that many traditional reps. This increases the amount of work done by your muscles, which is the key to causing improvement.
1A: Barbell Front Squat
1B: Banded Stag Stance Row
2A: Barbell Deadlifts
2B: Landmine OH throws
3A: SB Max Lunge to Chin
3B: Front Racked Carry
9 Exercise Circuits
Circuit training involves workouts in which you do multiple different strength-training exercises in a row, with a minimal break in between. These workouts help increase your muscular & cardiovascular endurance. These foundation circuits are relatively low intensity and use remedial level movement patterns that are perfect for new lifters and people coming back from time off.
1A: Barbell Front Squat
1B: Barbell Glute Bridge
1C: Stag Stance Landmine Press
1D: Split Stance DB Row
1E: Overhead Barbell Carry
1F: Band Resisted Side Crawl
1G: SB Shouldered Skater Lunge
1H: Circle Crawls
1I: Kneeling Arch Stretch
Interval Style Workouts
Interval training is a quick way to get in an intense workout. Most interval training focuses on aerobic fitness, such as sprinting or running on a treadmill, but interval training can also be used to improve muscular endurance and anaerobic conditioning as well.
Battling Rope Waves + Movement
Most people have used the ropes and use a few various waves in their workouts. But adding movement really takes these drills to the next level. Below are three of our favorites.
3 Favorite Battling Ropes Drills w/ Movement
- Alternating Waves with Side Shuffles
- Sidewinder Waves + Moving Fwd/Bck
- Double Hand Waves + Alternating Lunges
Work:Rest Ratios for the Month
- Week 1: 20sec ON, 40 OFF x 10 rounds
- Week 2: 25sec ON, 35 OFF x 12 rounds
- Week 3: 30sec ON, 30 OFF x 14 rounds
- Week 4: 40sec ON, 20 OFF x 16 rounds
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