LBS CHALLENGE WORKOUTS

LBS CHALLENGE WORKOUTS

WEEK 1/3/2021

This week’s workouts have tons of conditioning to get back in the swing of things….



DAY 1: CONDITIONING

FOR TIME:

1MILE RUN (OR WALK; JOG; COMBO)

THEN…

50 CAL ROW

50 CAL BIKE ERG

50 ECHO BIKE

50 KETTLEBELL SWINGS

50 BOX JUMPS OR WEIGHTED SQUAT JUMPS

(IF YOU CHOOSE NOT TO RUN, THEN DOUBLE THE REPS/CALORIES



 



DAY 2: TOTAL BODY

WORKOUT A) EVERY 5 MIN X 5 ROUNDS

**use the same barbell weight for each exercise**

  • 6 FRONT SQUATS

  • 6 BARBELL PUSH PRESS

  • 30 CAL ROW

WORKOUT B) 4 ROUNDS X 5 MIN

  • 8 BARBELL DEADLIFTS

  • 8 BOX JUMPS

  • 20 CAL ROW

WORKOUT C) 3 ROUNDS X 5MIN EACH:

**use the same dumbbell weight for both bench and bent over rows**

  • 10 DUMBBELL BENCH PRESS

  • 10 DB BENT OVER ROWS

  • 10 CAL ROW


 


DAY 3: CONDITIONING (PARTNER WORKOUT OR CUT THE REPS/CALORIES/METERS IN HALF IF DOING IT ALONE. OR…..CHALLENGE YOURSELF AND DO THE WHOLE THING W/OUT CUTTING IT IN HALF)

(I CHOSE THIS WORKOUT FROM IBEX TRAINING AS A CHALLENGE TO ME)

5K (5000M BIKE ERG)

400 JUMP ROPE

3000M ROW

200 WALL BALLS

100 V-UPS

50 ALT DB SNATCH



 


Day 4: Total body

**how to do the workout:

  • round 1: 20 reps of everything

  • Round 2: 15 reps of everything

  • Round 3: 12 reps of everything

  • Round 4: 10 reps of everything

  • Round 5: 8 reps of everything


  1. Back squats

  2. Lat pull downs

  3. Dumbbell seated shoulder press

  4. Db walking lunges

  5. Hand release push ups

  6. Ab-mat sit ups

**try to add weight each round**




 

Day 5: alie’s workout challenge


Saw this workout and challenged myself, I put on a 60min time cap.


“2021” as many rounds in a 60min time cap

21 cal each:

Echo bike

Bike erg

row

Run 400m


** choose three of the exercises, and try to get atleast 10 rounds in 60min or less. I did the assault bike, row and run… and I only got 7.5 rounds…**


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