Located below will be a WR gym speed workout that you can. Speed can be developed in the gym through exercises that activate and train your fast twitch muscle fibers- that is exactly what this workout will do. I hope you enjoy!
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WARM UP
30 seconds jumping jacks
30 seconds high knees in place
10 jump squats
10 jumping lunges (alternating 5 each side)
10 side to side lunges (alternating 5 each side)
10 burpees
10 push-ups
30 seconds of sit ups
30 second of bicycle kicks
These are all performed back to back. The goal of this dynamic warm up is to get a sweat going.
SPLIT 1
Power Clean 5 sets of 8 reps
Superset with
Med Ball Single Leg Box Jumps
5 sets of 6-8 reps each side
(box height that is manageable)
1 minute 30 seconds rest in between sets
SPLIT 2
Barbell Half Bosu Ball Back Squats 5 sets of 8 reps
(Superset with)
Trap Bar Deadlift Jumps 5 sets of 8 reps Superset with
Dumbbell Overhead Walking Lunges 5 sets of 20yds
2minutes rest in between sets
SPLIT 3 (Ab finisher)
Pull Up Bar Toes To Bar 3 sets of AMRAP
Superset with
V-Ups Med Ball 3 sets of 30
Superset with
Leg Lifts 3 sets of 20 reps
1 minute 30 seconds rest in between sets
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