Conditioning-Focused Training with Strength Elements
Efficient plan for trainees who love endurance but want to maintain strength
Day 1
4 exercises- Goblet Squat3 × 5-8
RPE 7. Strength before conditioning.
- One-Arm Dumbbell Row3 × 6-8
Each arm. RPE 7-8.
- Dumbbell Bench Press3 × 6-8
RPE 7-8. Then 20min MetCon.
- Farmer's Walk5 × 30-40m
Part of MetCon. 60s rest between sets.
Day 2
2 exercises- Hanging Leg Raise4 × 10-15
Circuit style combined with cardio.
- Farmer's Walk6 × 40-60m
Part of a 30-40min MetCon workout.
Day 3
4 exercises- Romanian Deadlift (RDL)3 × 5-8
RPE 7. Focus on hip mobility.
- Seated Dumbbell Shoulder Press3 × 6-8
RPE 7-8. Keep shoulders warm.
- Pallof Press3 × 10-12
Each side. Then start MetCon.
- Plank4 × 30-45s
Circuit combined with other exercises.
Day 4
2 exercises- Farmer's Walk8 × 20-30m
Heavy weights, short distances for intensity.
- Lying Leg Raise5 × 15-20
High-intensity conditioning circuit.
MS-XAUU
Enter this code in the app