SSC Conditioning Circuit

Dan Schoyen of Skoyen Strength & Conditioning in Cowichan Bay, BC, demonstrates a full body conditioning circuit with an emphasis on explosive strength.

There are 3 stations; each round has a different variation at each station. Complete all three rounds, resting 30 between each, then repeat the circuit again 3-4 more times, resting 1 full minute between circuits. 3 complete circuits puts the length at approximately 30 minutes, so keep the weight lighter for longer workouts.

Here's the breakdown:

A1 Rope Waves, 40 sec
B1 Bulgarian bag squat jumps, 40 sec
C1 KB Clean & Press (2H Jerk), 40 sec

Rest 30 sec

A2 Rope Slams, 40 sec
B2 B-Bag Burpee w/squat, 40 sec
C2 Snatch Right, 20 sec - Snatch Left, 20 sec

Rest 30 sec

A3 1H Slams, Alternat left & right every 5 secs, total 40 sec
B3 B-Bag circular cleans, 40 sec
C3 Swings 2H, 40 sec

Rest 1 minute
Repeat 3-4 times

Category:

Sports

Tags:

• unconventional training
• ropes
• battle ropes
• kettlebell
• bulgarian bag
• sand bag
• heavy rope
• circuit training
• strength
• conditioning
• power
• train
• slams
• clean and press
• burpees
• squat
• snatch
• swing

[7creator]

Awesome workout ! Old school rules-)))