20 Minute Workout Series #2: COMBAT READY

hiit home workout

Get ready to push your conditioning on this one. Full Body movements with explosive components.. This will test your metal for sure.

Excuse the video quality. Had to use my phone for this one, but it’s enough to get the idea

All you need are 2 kettlebells (or dumbells) and something heavy to throw around. I’m using a 50lb slam ball, but work with what you got. If you don’t have a rower, then do 45 second sprints or rows.

Each round is 5 Minutes total… 4 minutes of work, followed by 1 minute of rest. Complete 4 rounds getting in as many reps as possible. = 20 Minutes.

  • Round 1: Kbell high pulls x 8/Overhead throw x 5
  • Round 2: Kbell Clean and Press x 8/Over the shoulder throw x 5
  • Round 3: 250 meter row/Explosive Pushup x 8
  • Round 4: Single arm Kbell swing x 15/explosive wall throws x 5

This Method of Training Will:

  • Increase VO2 max
  • Increase ability to sustain high intensity effort for longer
  • Improve strength and power endurance
  • Improve Your Mental Toughness
  • Improve Aerobic abilities

Tips

  • Try to keep good form under fatigue.
  • During rest periods, really try to drive your heart rate down as much as possible.
  • Wear a heart rate monitor, get familiar with what HR you begin to reach that deep state of fatigue.
  • Make sure to follow this session up with a Recovery Training day the next day. Don’t train HIIT/High intensity back to back days. For more on recovery check out my article on Recovery Training

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About SupaStrong 50 Articles
Bioforce Certified Conditioning coach, Trainer. Federal Law Enforcement Agent, Army Reserve Infantryman. Husband, Father, Brother, Son, Friend.

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