15 Minute WOD Squad Workouts, Week 11

This week is similar to last week.

I want you to use a cumulative fatigue style of training to really maximize training density. The goal is to get more work done in less time (in this case, 9 sets of exercises done in 15 minutes).

We will follow the classic Vince Gironda cumulative fatigue model where we rest just 30-60 seconds between each set. You could also do this EMOM style if you really wanted to keep uniformity and minimize rest.

I would start, however, with just doing 3 sets per exercise and resting exactly 1 minute between sets.

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, 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 or dumbbell 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: pushups or bench press variation-3 x max reps or 3x6-12

Ex 2: lateral raises or overhead press variation-3x10-15

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 or leg extensions-3x6-12

Ex 2: RDL (single leg, B stance, or 2 leg) or hip thrust/glute bridges-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!