However hybrid or non-hybrid your new work-life balance is at the moment, we're going to venture that you have a single quarter of an hour to get in some solid training this week. 15 minutes, in the hands of Gus Vaz Tostes, is more than enough to put your muscles and metabolism in a serious hole.
The MH Elite coach and head of training at WIT has programmed an interval session that tasks you with going all-out through three movements every 2 mins 30 seconds, before resting ahead of the next effort. The quicker you go, the longer you receive to rest. But the more gassed you'll become. It's a classic conditioning Catch-22 and there is no escaping it.
You can set yourself up for survival, though. Take note of Gustavo's advice, then find the full workout description below. It's only 15 minutes, remember. Go well, SQUAD.
HIT THE GAS
"You do need to take this on like a sprint. I really want you hit it as hard as you can and to try and link all the movements together as fast as you can. Ideally, you should finish each round in about 1:30, so you should have 60 seconds rest."
"Based on that timeframe, scale down the weight as necessary. You need to keep the reps the same as prescribed, so choose a pair of dumbbells that allows you to move straight from the Devil’s Press straight into the Hang Squat Clean. That should let you flow."
"If the shit hits the fan too soon, then step up onto the box rather than jumping. But get ready for the pain because it’s coming! At this intensity, these movements put you in the hurt locker; but it conditions you to push through it. It’s never comfortable but you will get used to it and know you can always survive. Enjoy the feeling!"
Every 2:30 for 15 minutes
6 x Dumbbell Devil Press
Holding a set of dumbbells, drop down into a push-up position and perform a burpee (A). As you begin to stand back up, use the momentum to swing the weights between your legs (B) and then up directly overhead (C). Lower under control and repeat.
8 x Dumbbell Hang Squat Clean
Hinge down, maintaining a flat back and grasp your dumbbells (A). Stand up explosively, using the momentum to pull the dumbbells up onto your shoulders, immediately drop down into a squat (B), stand back up purposefully before returning the dumbbells to the floor and repeating.
12 x Box Jump
Start in front of a box with your feet at shoulder width. Bend at the knees and focus on loading up the power in your glutes and hamstrings, swinging your arms back behind you (A). Now jump up as explosively as possible, swinging your arms up for extra momentum, to land with both feet fully on the box (B). Jump or step down the other side, and repeat.
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