FK.DW Thursday 160709

Introducing the Super-Set concept today. This is a slightly different concept to our usual conditioning routines because normally these are time oriented (do as may rounds in x time) or task oriented (do a set number of rounds as fast as possible). The superset has elements of both and even has built in rest periods. Don't worry though, done right they still pack a heck of a kick!

Each Superset is made up of a subset of exercises; like regular supersets in the gym, you move quickly from one exercise to the next until you finish the super-set, however each superset is limited by a timed element. Each superset must be completed in under 2 minutes. If you finish under the 2 minute time you get to rest until the next superset starts; if you don't finish you continue right into the next round with no rest. If you fail to finish the set again before the next round starts, you terminate the workout and note the number of rounds completed.

Buy in

L-Sit Progression (you should be good at these by now!)

Strength

Deadlift 5x3

Conditioning

30 min Supersets of;

7 Push-up

7 Sit-up

7 Wide Push-up

7 SuperMan

7 Triceps Push-Up

7 Leg Levers

Cash Out

Balance Drills

• Stand on 1 foot with foot flat on the ground for 30 seconds
• Stand on the same foot on your toes for 30 seconds
• Bring up the knee of the free foot and kick out to the front. Repeat for 10 kicks
• Hold the free leg out behind for 30 seconds
• Hold the free leg out in front for 30 seconds

Repeat with the other leg.