Unleash Your Inner Athlete With This Strength and Conditioning Workout | Men's Health Magazine Australia

Unleash Your Inner Athlete With This Intense Workout

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!

Warm Up

5 rounds of 0:40 seconds easy 0:20 seconds hard on any cardio.

Assault Bike

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Rower

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Skipping

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2 rounds of:

20 x Glute Bridges              
20 x Alternating Crucifix
20 x Squat with Rotation

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Workout

Strength

Every Minute On the Minute (EMOM) – 12 minutes
Minute 1: 5 x Romanian Deadlifts
Minute 2: 5 x Front Squat

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Conditioning 

Every 3 minutes for 21 minutes
10 x Burpee box jumps
10 x Single Arm Kettlebell Each Side
12 x Calorie Row

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Mobility

2 mins x Foam roller
60 secs x Couch Stretch Each Side
60 secs x Pigeon Stretch Each Side
60 secs x Pancake Stretch

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For more workouts like this, check out Khan’s new Athletic Conditioning program at Voome.

By Mens Health Staff

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