The mixed bag circuit

You’ll need a few pieces of exercise equipment for this workout but once you have set them up and get started, it’s a simple three-lap race to the finish! Set everything up in advance to save time and only rest when you need to.

Perform this entire sequence as fast as you can while maintaining good form. The reps are reduced over the three laps as hopefully as you get tired, the workout will become easier…

30 reps
20-24″ box jumps
5-10kg medicine ball slams
12-20kg single arm dumbbell snatches (15 each side)
10-20kg thrusters (front squat to overhead press)
16-28kg two-handed kettlebell swing

20 reps
20-24″ box jumps
5-10kg medicine ball slams
12-20kg single arm dumbbell snatches (15 each side)
10-20kg thrusters (front squat to overhead press)
16-28kg two-handed kettlebell swing

10 reps
20-24″ box jumps
5-10kg medicine ball slams
12-20kg single arm dumbbell snatches (15 each side)
10-20kg thrusters (front squat to overhead press)
16-28kg two-handed kettlebell swing

Box Jumps – stand in front of your box with your feet around hip width apart. Perform a quarter-depth squat and then leap up and onto the top of your box. Step back down and repeat. If possible, alternate the leg you step down with.

Medicine ball slams – with your feet shoulder-width apart, raise a medicine ball above your head using both hands and then hurl it down just in front of your feet. Catch it as it rebounds and then repeat. Try to use your entire body to through the ball and not just your arms.

Dumbbell snatches – hold a dumbbell in one hand. Lower the dumbbell between your knees by pushing your hips back and bending your knees slightly. Drive your hips forwards and extend your knees to pull the dumbbell up the front of your body. The momentum should be sufficient to take the dumbbell all the way up and overhead to arms’ length. Catch the dumbbell with a slight knee dip and then lower it to the starting position. Perform all the repetitions on one arm and then change sides.

Thrusters – hold the barbell or similarly heavy object across the fronts of your shoulders. With your feet shoulder-width apart, push your hips back; bend your knees and squat down so your thighs are roughly parallel to the floor. Extend your legs powerfully and stand up. Use this momentum to drive the weight up above your head. Lower the weight back to your shoulders and then repeat.

Kettlebell swings – hold the kettlebell in both hands and stand with your feet shoulder-width apart. Bend your knees slightly and push your hips back. Lower the kettlebell down between your knees. Drive your hips forward and use this momentum to swing the kettlebell up and forwards to shoulder-height. Lower the kettlebell back down and repeat.