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There are no shortcuts.

“There are no shortcuts. The fact that a shortcut is important to you, means that you’re a pussy” Mark Rippetoe (Starting Strength)

I have just read that on a blog by Vic Magary of gymjunkies.com. I cannot say anymore than that. There is no denying the truth.

It used to be said that show a man how to fish and he will have an invaluable skill that will remain with him for life. However we have become a society that would rather buy it than to learn to fish. Just want everything and want it now.

The journey to anywhere and everywhere is all so important as is the end result. So for those who are not pussies and have the commitment to pursue your dream and have the focus that it takes, then try the following circuits.

Day 1

Power Endurance
Work out:
Warm Up

Then:
30 Push Press (2x16kg kettlebells)

Then:
200m Row + hard
10x Pull-up + (Assisted)
300m Row +
40x Sit-up +
400m Row +
40x Push-up +
500m Row +
40x Squat +
600m Row +
10x Pull-up

Then:
30 Squat (2x16kg kettlebells “rest” taken in bottom hold position)

Day 2

Strength

Workout:
Warm up

Then:
Deadlift:
1×3 @ 50% 1RM
1×3 @ 70% 1RM
1×3 @ 85% 1RM
1×3 @ 50% 1RM

Then:
Over Head Squats :
1×3 @ 50% 1RM
1×3 @ 70% 1RM
1×3 @ 80% 1RM
1×3 @ 50% 1RM

Then:
5 min Box Jump @ bench press level
Rest 1 minute
5 min Box Jump @ as above
Rest 1 minute
5 minute Box Jump @ as above
Then:
Cool Down

Day 3

Endurance Interval

Workout:
Row 2000m light pace

Workout:
Row 500m +
25x Push-up
Five rounds, last rowing interval must be faster than first

Day 4

Strength Endurance

Workout:
30 steps Walking Lunges (use KB or Dumbells)

Then:
4 sets x 6 Straight-leg DL @ 50% 1 rep max

Then:
5 sets x 10 KB Clean and Jerk @ 2x 16kg
Rest one minute between sets

Day 5

Power Endurance

Warm up:

Workout:
Run 400m+
50 back extension+
25 push-ups
Repeat as many for 20 minutes

Then:
1x Power Clean + Front Squat + Hang Clean @ 50% 1 rep max
Repeat 1 triplet every 30 seconds with 30 seconds rest for 10 minutes

Day 6

Power Endurance
Workout:

Warm up:
Row 1000m light pace

Then:
Row 500m+
10x Thrusters+
10x Pull ups
7 rounds no rest in between.

Author avatar

Valentine Rawat

http://www.rawfit.co.uk
Personal Trainer · S&C Coach · Official Trainer to Sky1 Obese A Year to Save My Life & SkyLiving FAT: The Fight of My Life I'm a father and a husband, and my girls are my inspiration to be better, do better & continually help others achieve better of themselves.

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