Friday, 9 March 2012

W#149 10th March 2012

Today's workout is ...


30" Box Jumps
Lunges with 20kg plate overhead
1 x 50m Prowler with 100kg each round

Massive posterior chain workout with a strong upper body and midline stabilisation requirement. The 3 set structure demands 21 reps of each exercise in the first round plus a prowler push and then the drop to 15 reps in the second round will inspire you to stay positive and intense as you work through to round 3 - 9 reps of box jumps and lunges + a prowler push to finish. The workout may take 4-10 minutes and if it takes you longer than this I recommend reducing the weight or height on the box jump.


  • increased power
  • increased work capacity
  • increased strength
  • increased stamina
  • increased cardio
  • increased anaerobic capacity
  • better balance
  • more speed
  • improved co-ordination 
  • increased metabolism

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