Workout: Strength Endurance II (Variation)

I recently took the Howard County Housewives + One, a highly motivated group of ladies and men, with an average age in the upper 30’s, through a strength endurance workout as part of their total conditioning class.

The workout:

Agility Ladder team race

Then:

Row for time (500m, 400m, 300m)

10 Slide Board Reverse Lunges

5-4-3-2-1 ladder DB 1 arm shoulder press

5-4-3-2-1 ladder DB Row

Partner ABS w/ med ball x 30

3 Rounds

finish with Modified Man Maker x 20

1st Round looks like this: 500m row + slide board reverse lunges + shoulder press + DB row + partner Abs

Notes:

500m: 1. Bill = 1:30 2. Gena & Wendy (welcome) = 1:57 3. Laura S. = 2:01

400m: 1. Bill = 1:17 2. Wendy (welcome) = 1:28 3. Numerous = 1:34

300m: 1. Bill = 1:02 2. Wendy (welcome) = 1:06 3. Anne = 1:09

*Most decreased their rowing time from Workout: Strength Endurance II

*200m row for extra credit

Workout: Strength Endurance III

I recently took the Howard County Housewives + One, a highly motivated group of ladies and men, with an average age in the upper 30’s, through a strength endurance workout as part of their total conditioning class.

The workout:

Agility drills

Then:

Partner Step-up Ladder 1-5 on 18” box with 10 lbs. overhead +

Partner Box Jump Ladder 1-5 on 18” box +

10 Bench Press (barbell or dumbell) +

10 Row (choice) +

KB Ab Circuit (15 lb.) -Pullover x 15 + Russian Twist x 25 ea. + 1/2 Get-up x 10 ea. +

Cybex Stepper (1:00 x 125 resistance). Record floors!

3 rounds

1st Round looks like this: partner step-up ladder + partner box jump ladder + bench press + row + KB ab circuit + Cybex stepper

Notes: Cybex Stepper 3 round floor ave:

1. Jen J., Bill = 16

2. Laura S., Cindy, Gena, Deb = 14