FREE Sample Week of Lightning WOD Squad ⚡

Hey all!

I figured I'd be a generous chap and share a week of the 15 minute, Lightning WOD Squad workouts on the house (that's for free, on me).

Remember, if you want access to workouts like these every week, you can sign up for the Lightning WOD Squad ⚡ subscription for just $3 per month, or get it included when you sign up for The Lifting Club, which is just $5 per month. You can sign up for either of those at the following links:

Lightning WOD Squad ⚡

https://garagegymbro.gumroad.com/l/xxwqls

Lifting Club

https://garagegymbro.gumroad.com/l/kvswtp

Anyway, this week's 7 workouts are designed for those that like a more structured program. It just so happens that these plans only take 15 minutes (though, you could easily increase the AMRAP time from 15 minutes to, say, 30 minutes, if you want to do double the volume).

The first 6 workouts alternate between 2 exercises of opposing muscle groups for 15 minutes while the last day is dedicated to jump rope and core work.

The general split is a 3 day rotation of:

Squat & Pull

Hinge & Push

Arms

This is a really nice split to use if you like training very frequently or, if you like having a day or 2 each week totally dedicated to arms (it is nearly tank top season, after all). You could also cut this down to a 4 day program by doing 1 of the "Squat & Pull" workouts, 1 of the "Hinge & Push" workouts, 1 of the "Arm" workouts, and make the 4th day the "jump rope and abs" workout.

For those that want to experiment with this sort of plan in 30 minute sessions, just combine the sessions. So day 1 could be, WOD 1 for 15 minutes followed by WOD 4 for 15 minutes. Rest a day, then during the next workout, do WOD 2 for 15 minutes followed by WOD 5 for 15 minutes. Rest another day, then the third workout could be WOD 3 for 15 minutes followed by WOD 6 for 15 minutes. Then, finish the week with WOD 7.

Again, that's an option for doing all 7, 15 minute workouts in 4 days per week if you have the time and energy to do 30 minutes instead of just 15 minutes.

Below are the WODs. Enjoy!

WOD 1

A1: Lateral squats x 5/5 (5 each leg)

A2: pullups or inverted rows x 5

15 minute AMRAP 

WOD 2

A1: single leg glute bridges x 10/10

A2: pushups x 12

15 minute AMRAP 

WOD 3

A1: bicep curls (band, kettlebell, or dumbbells) x 15

A2: tricep extensions (band, kettlebell, or dumbbells) x 15

15 minute AMRAP 

WOD 4

A1: Bulgarian split squats x 6/6

A2: bent over 2 arm rows (any equipment) x 8

15 minute AMRAP 

WOD 5

A1: B stance RDL x 10/10 

A2: half kneeling single arm overhead press x 5/5

15 minute AMRAP 

WOD 6

A1: concentration curls x 10

A2: close grip pushups x 10

15 minute AMRAP 

WOD 7

A1: dead bugs x 10/10

A2: Jump rope x 30

15 minute AMRAP