STRENGTH AND CONDITIONING WORKOUT WITH COACH GUS
It is not just about high volume and intensity when working out at home with limited access to equipment. It is also about time under tension in order to achieve strength maintenance.
So, if you feel that weight isn’t challenging enough, add a “TEMPO” style to it: 5sec down/up.
Hit the skill piece focusing on quality of movement. Rest as much as you need.
The workout is all about intensity. Find a pace you know you can sustain and empty the tank!!
If you are to time your splits, it should look like this:
Round 1 Faster
Round 2 Fast/Medium
Round 3 Fastest
Let's do this!
1- 10 DB Side Lunges (EL) + 10 DB Step Up (EL)
2- 10 DB Squat Pause (3sec) + 10 DB Alt. Tempo Floor Press
3- 10 Strict HSPU + 15 Triceps Extension
10 Rounds For Time
8 DBs Devil Press
16 DBs FR Squat
24 DU/Double Tap (40 Singles)