Alternative Workouts

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July 1, 2019

Alternative Workouts

Avatar
July 1, 2019

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

  1. Alternating Waves with Side Shuffles
  2. Sidewinder Waves + Moving Fwd/Bck
  3. 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

  1. Alternating Waves with Side Shuffles
  2. Sidewinder Waves + Moving Fwd/Bck
  3. 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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