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WC40 challenge

The workout is based on 3 circuits of 3 exercises covering all the performance muscles. CIRCUIT 1 (strength-endurance) 1.1 Front squat 5 reps 1.2 Romanian deadlift (or sumo) sets of 5 reps 1.3 DB shoulder press sets of 5 reps PERFORM THE CIRCUIT AS MANY TIMES AS YOU CAN IN 15 MINUTES... WHILE YOU ARE ALLOWED *SOME* SHORT REST PERIODS IF NEEDED, TRY TO REST AS LITTLE AS HUMANLY POSSIBLE CIRCUIT 2 (power-endurance) 2.1 Jump squat with 30% of your bodyweight x 10 reps 2.2 Power clean (or power snatch) sets of 5 reps 2.3 DB push press (or push press) sets of 5 reps PERFORM THE CIRCUIT AS MANY TIMES AS YOU CAN IN 15 MINUTES... WHILE YOU ARE ALLOWED *SOME* SHORT REST PERIODS IF NEEDED, TRY TO REST AS LITTLE AS HUMANLY POSSIBLE CIRCUIT 3 (reactive force-endurance) 3.1 Jump onto a bench sets of 10 reps 3.2 Broad jumps sets of 10 reps 3.3 Plyo push up sets of 10 reps PERFORM THE CIRCUIT AS MANY TIMES AS YOU CAN IN 10 MINUTES... WHILE YOU ARE ALLOWED *SOME* SHORT REST PERIODS IF NEEDED, TRY TO REST AS LITTLE AS HUMANLY POSSIBLE WC40 means Work Capacity in 40 minutes :)

Record your scores:

Attempt 1:Attempt 2:Attempt 3:Attempt 4:Attempt 5:
Event 1: WC40
(Minutes)

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