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 40:23, excluding warmup, cool down, and stretching. The last time I did this circuit, I completed it in 45:07, so I am improving. 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 | 4:51 mins joint mobility drills | ||
One-arm KB Clean and Push Press 1x7 each side (35lb bell) | 0:41 | 12:19 | 27:23 |
One-arm KB Bent-over Row 1x8 each side (44lb bell) | 2:05 | 13:44 | 28:54 |
Turkish Get-up 5 reps each side (26) | 7:01 | 21:19 | 37:50 |
Barbell Deadlift 6 reps 95lbs | 8:10 | 22:32 | 39:00 |
One-arm KB Swing 1x10 each side (44) | 9:43 | 24:04 | 40:23 |
Round Rest | 90 secs | 90 secs | 1 min |
Stretching - As prescribed by Mike | End Time: 49:05 |
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