If you’re a boss on the bench but struggle on squats, this workout could get interesting. But that’s what makes this fun. We’re making your weaknesses your strengths and getting you shredded at the same time. The one thing I like about CrossFit-style workouts is they are usually timed to keep the intensity at a high level, which allows your metabolism to rise and really ups your fat-burning level.
You’ll start off with HIIT-style speed rope work that will be brutal. The 10 seconds on is meant to be an all-out chop with your feet to simulate a sprint. My good friend Dr. Serrano taught me you burn the most fat in the first six seconds of an exertion, which is a big reason why sprinters are always so lean and nasty. That same theory applies in this all-out bursts on the speed rope. The 10-second rest is barely enough to catch your breath, meaning you’ll be sweating like crazy. If nothing else, this start will wake your ass up fast, but it’s only a primer to what’s next.
With your lifts, start with a weight with which you’ll be able to achieve around 20 or so reps on the first set, with most sticking to around 135 pounds. Here’s the fun part: if you manage 25 reps on the bench press, you get to match it on your squat and deadlift. Then you get to repeat that 4-5 times, matching the number of reps each time on the squat and deadlift.
Here’s what it could look like, factoring in little to no rest:
Set 1: Jump Rope Sprints, 10 minutes (see below)
Set 2: 135 pounds, 20 reps for bench, squat and deadlift
Set 3: 135 pounds, 17 reps for bench, squat and deadlift
Set 4: 135 pounds, 12 reps for bench, squat and deadlift
Set 5: 135 pounds, 9 reps for bench, squat and deadlift
Set 6: 135 pounds, 6 reps for bench, squat and deadlift
With the low rest times, we are using trisets for the big exercises – performing three exercises in a row, with little to no rest between exercise. Your body will have no clue what hit it and it will let you know throughout. But this is always worth remembering when you’re doing this: You’re pushing your body to another level and to achieve the results you want, that’s what you have to do.
That’s exactly the mindset I have and it’s the FitnessRx mindset— so that’s exactly how you need to think if you want to reach a new you.
1) Jump Rope Sprints
Only do this one time, do not repeat
Repeat this triset 4-5 times
2) Bench Press
4) Deadlift match