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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...   more details

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  • profile pic Consider breaking this into multiple challenges. It's far to complicated, I have no idea what half the elements are, you do not demonstrate them, you don't list required weights except for one element and your scoring is in minutes when it should be units. by AndyWeaver on 4/19/2012 6:06:00 AM