Workout of the Week – Ripped and Athletic

Workout of the Week – Ripped and Athletic

By Josiah Novak

It’s that time of the week again!  Time for the Workout of the Week.  This workout is part of my current routine which is focused heavily on getting lean while improving overall performance and athleticism.  I think you’ll enjoy it!

Speaking of getting lean…check out this YouTube video and subscribe to the channel if it helps!

Now for the workout…

Always be sure to warm up before jumping into the workout…here’s one of my favorite warm-up videos that I recommend you check out.

A) Back Squats SUPERSET with Front Squats

Every 2 Minutes on the Minute

6 Reps of Each Using 50% of Your Back Squat 1 Rep Max

12 Minutes Total (6 Rounds)

B) Dumbbell Front Rack Walking Lunges SUPERSET with Dumbbell Thrusters

4 sets of 8 reps

Rest 90 seconds

1 Lunge Each Side with 1 Thruster is 1 Rep

C) Barbell Hip Thrust

Complete 50 Reps in as few sets as possible

Rest 60s each time you break

D) Jump Squat Tabata

4 minutes of 20 seconds on / 10 seconds rest

E1) Dragon Flags

4 x 10 reps

E2) Hollow Rocks

4 x 10 reps

Rest 60 seconds

F) Conditioning

15 Minutes of As Many Reps as Possible

15 Wall Balls

3 Wall Walks

This workout is super tough – but if you plan on attempting it – comment below and let me know !