5 20-30 Minute Workouts

WORKOUT 1

As many rounds as possible in 20 minutes, your gonna try beat this each week in the next 4 weeks 

Start the first round with the 8’s then move on to the 12s

20 Alternative 1 arm snatch 

20 squats full range weights on shoulders 

10 alternative arm plank rows (stay on 8s here)

20 laying chest press on the floor 

20 alternative lunges no weight 

WORKOUT 2

Warm up 

6 walk outs 

6 lunges each side 

6 deadlifts 12’s

3 times 

4 sets 15-20 Deadlifts heaviest weight 

4 sets 15-20 Squats full range 12s on shoulders 

4 sets 15-20 KB swings heaviest poss 

3 sets 12 Bent over row

3 sets 12 strict shoulder press 

WORKOUT 3

Warm up 

21-15-9

Burpees 

Clean and press 

Back lunges 

As many rounds as possible in 15 min 

6 2 Arm snatch

5 Full squats explode up weight on shoulders no lift overhead 

4 Commando crawl no knees 

3 Chest press heaviest

2 High plank to down dog up dog to high plank (no down dog)

1 Burpee 

WORKOUT 4

Warmup

20 Cleans to shoulders 2 weights lighter

20 KB swings 12s

EMOM (Set a 7 minute timer every minute on the minute do the reps then rest for the rest of the minute)

Set 7 minute timer

12 straight leg deadlift heaviest weight 

Set 7 min timer 

6 strong no knees hand release press ups 

Set 7 min timer

12 Thruster( squat press nice and fast no locking of the arms)

WORKOUT 5

30 mountain climbers 

10 Weights in hands to floor then back up, like a half burpee and half press up, clean Iit over head wen back standing  

30 Walking lunges weights by side if poss if not work to that 

10 1 Arm snatch

30 Ab curls 

10 Deadlifts 

30 Front punch’s 

10 Double arm clean 

30 Front kicks alt legs