This workout, programmed by Australian CrossFit Games Athlete Khan Porter, is a soul destroying, hero building workout that will push you mentally as much as it will physically. Taken from his new 4-week ‘Athletic Conditioning’ Program on Voome, hitting this style of workout will boost your overall fitness, targeting all energy systems building functional capacity and muscle.
In the first section, for your warmup choose any piece of cardio and do 6 rounds of 40 sec easy, and 20 sec hard. The second section is your strength component which will see you doing an EMOM of deadlifts and squats, which stands for ‘Every Minute On the Minute’. Section 3 is your Conditioning phase - a 21 minute circuit. Cool down with some great stretches and you’re done. Have an awesome workout!
Start your clock, crank the music, don’t wait, get going!
5 rounds of 0:40 seconds easy 0:20 seconds hard on any cardio.
2 rounds of:
20 x Glute Bridges
20 x Alternating Crucifix
20 x Squat with Rotation
Every Minute On the Minute (EMOM) – 12 minutes
Minute 1: 5 x Romanian Deadlifts
Minute 2: 5 x Front Squat
Every 3 minutes for 21 minutes
10 x Burpee box jumps
10 x Single Arm Kettlebell Each Side
12 x Calorie Row
2 mins x Foam roller
60 secs x Couch Stretch Each Side
60 secs x Pigeon Stretch Each Side
60 secs x Pancake Stretch
For more workouts like this, check out Khan’s new Athletic Conditioning program at Voome.