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NEW! WORKOUT OF THE WEEK

NEW! WORKOUT OF THE WEEK

Welcome to the Llandarcy Workout of the Week. Every Monday we will present a new workout that you can integrate into your weekly routine.

Week 7 - Cross Country

Assault bike – 300m
Rower – 200m
Ski-erg – 100m
1 round. Complete 5 rounds for time.

Week 6 - The Workout

• Chest press – 2/3 sets of 30 seconds work
• Lat pulldown – 2/3 sets of 30 seconds work
• Shoulder press– 2/3 sets of 30 seconds work
• Leg press– 2/3 sets of 30 seconds work
• Dumbbell curl – 2/3 sets of 30 seconds work
• Dumbbell extension – 2/3 sets of 30 seconds work
• Crunches – 2/3 sets of 30 seconds work

Have 30 seconds rest between each set.

Week 5 - Total Body Blast

WARM UP
• Light jog on track
• Dynamic stretching

CIRCUIT
Repeat 4 times. 30 seconds work and 10 seconds rest per exercise. 30-60 seconds rest between each circuit.

• Medicine ball slams
• Burpees
• TRX rows
• Battle ropes
• Box jumps

COOL DOWN
• Light pedal on assault bike
• Hamstring, Quadricep, Chest and Back stretches for 20 seconds each.


Week 4 - The Six Hundred

• 10m sprint
• 10 seconds rest
• 20m sprint
• 10 seconds rest
• 30m sprint
• 10 seconds rest
• 40m sprint
• 90 seconds rest
• 40m sprint
• 10 seconds rest
• 30m sprint
• 10 seconds rest
• 20m sprint
• 10 seconds rest

5 minutes rest = 1 round. Complete 3 rounds


 

Week 3 - The Piston

• 10 Burpee slam ball
• 5 box jumps
• 8 Burpee slam ball
• 5 box jumps
• 6 Burpee slam ball
• 5 box jumps
• 4 Burpee slam ball
• 5 box jumps
• 2 Burpee slam ball
• 5 box jumps

Complete for time. 5kg slam ball.


Week 2 - The Kettlebell

• 200 kettle bell swings unbroken
Every time you stop, complete 5 burpees
Complete for time. Men’s 14kg & Women’s 10kg


Week 1 - Introducing the Assault Core workout.

• Assault bike – 20 cals
• Plank – 30 seconds
• Assault bike – 18 cals
• Plank – 30 seconds
• Assault bike – 16 cals
• Plank – 30 seconds
• Assault bike – 14 cals
• Plank – 30 seconds
• Assault bike – 12 cals
• Plank – 30 seconds

Let us know how you get on via any of our social media channels.

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