Circuit training is a great year round training tool for all positions as an alternative lifting day or a metabolic session. It is also great to do as a team as there are many different exercises in quick succession.
Workout 1
- DB Alt Hang High Pull
- Rotational DB Push-ups
- Fast squats
- 5lbs in each hand, boxing
- DB OH FWD Lunge
- Double DB bent over row
- DB Curl-to-press
- SB Jackknife
- SB Kneeling opposites
- Standing weight plate ab rotations
- Lateral Lunge
- SB seated balance with uppercuts
- DB Alt standing shoulder press
- Squat jumps
- Do for 4 sets 35secs on, 25 secs off. Rest for 90 secs between sets.
Workout 2
- SB Core warm-up 5mins
- Hang Clean into Front Squat 6 x 8, with 1mins rest. During rest sit balanced on a SB for 30secs.
- 4 x SB DB single arm, one arm only Bench x 8ea into SB SL hamstring curls 15ea into SB weighted ab crunches x 20 with 25/35 lbs weight plate.
- Push-ups to failure into Seated cable row x 12, into DB OH FWD lunge x 8ea
- Finish with 10 x 30secs sprints on the bike, with 30secs rest.
Workout 3
- Row 1000m
- Bodyweight leg circuit x 4, no rest between exercises, 1 rep per second, 0-60 secs rest between sets depending on fitness levels
- Squats x 24
- FWD Lunge x 12ea
- LAT Lunge x 12ea
- BWD Lunge x 12ea
- Squat jumps x 6
- 4 x DB Push- up with alt DB row with opposite leg raise x 8ea
- Lying opposites x 12ea
- 4 x Lat pull down x 15 into standing weight plate ab rotations x 16 into holding 5lbs plates in each hand shadow boxing for 30 secs.
- Row 1000m
Workout 4
- With 135lbs on the bar
- Front Squat x 20
- Bent over row x 20
- RDL x 20
- Inverted row (lye beneath bar legs straight and pull chest to bar) failure
- Rest for 90secs repeat 8-12 times.
Workout 5
- 8-12 sets, no rest between exercises, 90secs between sets. Decrease rest with more conditioning.
- DB SA Snatch x 6ea
- DB Pitcher squat x 12ea
- DB Alt bench press x 8ea
- DB RDL x 10
- DB Alt DB Row x 12ea fast
- Single legged squat x 12ea
- SB seated or kneeling balance with throwing punches 45secs.
