15 Minute WOD Squad Workouts, Week 12

In this 15 minutes or less program, the workouts consist of just 3 exercises and only 2 sets per exercise. Keep the rest periods 1-2 minutes.

4 lifting days plus active rest exercising on the 3 other days of the week (all shared below).

Pull Day 

Ex 1: pullups (or lat pulldowns)-2x5-8

Ex 2: single arm rows-2x6-12

Ex 3: incline dumbbell curls or concentration curls (or whatever other curl you like)-2x6-10

Push Day

Ex 1: clean & press or overhead press variation-2x5-10

Ex 2: incline dumbbell bench press or floor press-2x6-12 

Ex 3: cable/band pushdowns or cable/band overhead extensions or dumbbell/kettlebell Skull Presses-2x10-15

Legs

Ex 1: Bulgarian split squats OR Single Leg Box Squats-2x6-12

Ex 2: single leg RDL-2x8-12

Ex 3: calf raise variation-2x10-15

Arms

Ex 1: incline hammer curls-2x8-12

Ex 2: cable overhead extensions-2x10-15

Ex 3: concentration curls-2x8-12

Active Rest Days

Jump rope or swing clubs or do a kettlebell clean/swing/snatch EMOMs

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