I mostly took 45-second breaks in between each exercise and one-minute breaks at the end of each circuit. The body of the workout took me 45:07, excluding warmup, cool down, and stretching. The table below shows the workout, and the times indicate the end time for each exercise. Keep in mind the 45-second rest in-between exercises, and 1 minute rest at the end of each round.
Exercise | Round 1 | Round 2 | Round 3 |
---|---|---|---|
Warm-up | 5 mins joint mobility drills | ||
One-arm KB Clean and Push Press 1x7 each side (35lb bell) | 1:14 | 13:20 | 29:50 |
One-arm KB Bent-over Row 1x8 each side (44lb bell) | 2:34 | 14:50 | 31:58 |
Turkish Get-up 5 reps each side (26) | 7:40 | 20:38 | Start: 34:40, End: 41:37 |
Barbell Deadlift 6 reps 105lbs | 9:09 | 23:17 | 43:17 |
One-arm KB Swing 1x10 each side (44) | 10:37 | 25:30 | 45:07 |
Round Rest | 1 min | 3 mins | 1 min |
Stretching - As prescribed by Mike | End Time: 54:12 |
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