MAKE IT A WORKOUT
• 1 x stopwatch • 1 x barbell (see below) • 5 x barbell strict presses • 200m run • 7 x push-ups • 10 x thrusters
Do 3 rounds, trying to beat your time in each round and using a 10kg (15kg for men) barbell for the press and thrusters, of the following: Do 4 rounds with a 15kg (25kg for men) barbell (or a 20kg Olympic barbell, pictured), and do 9 x presses, 12 x push-ups, 15 x thrusters and a 400m run. Do 5 rounds of the same reps as intermediate, but using a 25kg (35kg for men) barbell. This exercise also targets your legs, butt and upper body. It will help build some serious explosive power, too. SET-UP Like the barbell strict press, start with the bar in the rack position, elbows pointing forwards. EXECUTION Kick your hips back and lower yourself down into a squat. Remember to keep your core braced tight. Then drive your heels into the floor and stand up. Keep the momentum going as you push the bar up over your head. Then lower the bar back to the rack position. This is 1 rep.