15 Minute WOD Squad Workouts, Week 10

This week, we are doing the same for up of exercises as last week, except I'll have you do 3 sets per exercise.

Woah, that's 30% more work!

You can either decrease rest periods, thereby, increasing training density (doing more work in the same amount of time – one of many sneaky ways to achieve progressive overload). Or, you can rest as needed and finish each workout in about 20-25 minutes.

The choice is yours.

I'm also including a mid-week variety day workout. You'll notice it, I'm sure.

While they are brief, they can be effective as long as you give a good, honest effort to each set.

Warm up before each session with 1-2 sets of abs and single leg glute bridges or clam shells 

Day 1: Pull A

Ex 1: pullups-3x5-10

Ex 2: single arm rows-3x6-12

Ex 3: incline dumbbell curls-3x6-12

Day 2: Push A

Ex 1: overhead press or clean & press-3x5-10

Ex 2: dumbbell bench press-3x6-12

Ex 3: cable or band or DB/KB overhead extensions-3x10-20

Day 3: Leg A

Ex 1: Bulgarian split squat-3x6-12

Ex 2: kettlebell swings or single leg RDL-3x10-15

Ex 3: calf raise-3x10-20

Day 4: Variety Day

A1: kettlebell clean & jerk x 5 reps each side

A2: jump rope x 2 minutes

A3: club or Persian meel swinging (if available) x 3 minutes

Repeat for 15 total minutes of work

Day 5: Pull B

Ex 1: pullups-3x5-10

Ex 2: single arm alternating dead stop rows-3x6-12

Ex 3: concentration curls-3x6-12

Day 6: Push B

Ex 1: overhead press or clean & press-3x5-10

Ex 2: pushups or bench press variation-3 x max reps or 3x6-12

Ex 3: resistance band or cables pushdowns (or any other tricep isolation)-3x10-20

Day 7: Leg B

Ex 1: single leg box/bench squat-3x6-12

Ex 2: RDL (single leg, B stance, or 2 leg) or kettlebell swings-3x10-15

Ex 3: calf raise-3x10-20

Get jacked by doing a little bit, with great execution and effort, very frequently, yet briefly.

Enjoy!

Let me know how it goes.