{"id":441,"date":"2022-09-23T20:15:46","date_gmt":"2022-09-23T20:15:46","guid":{"rendered":"https:\/\/lawonefitness.com\/?page_id=441"},"modified":"2022-10-06T21:25:49","modified_gmt":"2022-10-06T21:25:49","slug":"free-workouts","status":"publish","type":"page","link":"https:\/\/lawonefitness.com\/index.php\/free-workouts\/","title":{"rendered":"Free Workouts"},"content":{"rendered":"\t\t
\n\t\t\t\t\t\t
\n\t\t\t\t\t\t
\n\t\t\t\t\t
\n\t\t\t
\n\t\t\t\t\t\t
\n\t\t\t\t
\n\t\t\t\t\t

Free Workouts<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
\n\t\t\t\t\t\t
\n\t\t\t\t\t
\n\t\t\t
\n\t\t\t\t\t\t
\n\t\t\t\t
\n\t\t\t\t\t\t\t\t\t

These metabolic conditioning workouts are intended for those experienced <\/strong>in weightlifting and\/ or cross training.\u00a0 Please do not start a new workout routine without consulting your doctor.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

\n\t\t\t\t\t\t
\n\t\t\t\t\t
\n\t\t\t
\n\t\t\t\t\t\t
\n\t\t\t\t
\n\t\t\t\t\t\t\t\t\t

For Time:<\/strong><\/p>

60 cal bike erg<\/p>

30 deadlift<\/p>

15 devil’s press<\/p>

40 cal bike<\/p>

20 deadlift<\/p>

10 devil’s press<\/p>

30 cal bike<\/p>

10 deadlift<\/p>

5 devil’s press<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t

\n\t\t\t
\n\t\t\t\t\t\t
\n\t\t\t\t
\n\t\t\t\t\t\t\t\t\t

6 Rounds (2 min work, 1 min rest)<\/strong><\/p>

Rounds 1, 3, 5<\/p>

30 jump rope<\/p>

6 burpees over the bar<\/p>

MAX power cleans<\/p>

Rounds 2, 4, 6<\/p>

30 jump rope<\/p>

6 power cleans<\/p>

MAX burpees over the bar<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t

\n\t\t\t
\n\t\t\t\t\t\t
\n\t\t\t\t
\n\t\t\t\t\t\t\t\t\t

Every :90 X 10<\/strong><\/p>

10 cal assault bike sprint<\/p>

8 jump squat<\/p>

MAX dumbbell snatch<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t

\n\t\t\t
\n\t\t\t\t\t\t
\n\t\t\t\t
\n\t\t\t\t\t\t\t\t\t

21-15-9<\/strong><\/p>

deadlift<\/p>

hang clean<\/p>

Rest 1:00<\/p>

15-12-9<\/p>

deadlift<\/p>

hang clean<\/p>

shoulder to overhead<\/p>

Rest 1:00<\/p>

9-6-3<\/p>

deadlift<\/p>

hang clean<\/p>

shoulder to overhead<\/p>

burpee over the bar<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t

\n\t\t\t
\n\t\t\t\t\t\t
\n\t\t\t\t
\n\t\t\t\t\t\t\t\t\t

10-8-6-4-2-4-6-8-10<\/strong><\/p>

jump lunges (per leg)<\/p>

v-up<\/p>

**200m run + 3 wall walks b\/w rounds<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t

\n\t\t\t
\n\t\t\t\t\t\t
\n\t\t\t\t
\n\t\t\t\t\t\t\t\t\t

50 dumbbell burpee squat cleans for time<\/strong><\/p>

**every 2:00 including 0, 30 double or single unders<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

\n\t\t\t\t\t\t
\n\t\t\t\t\t
\n\t\t\t
\n\t\t\t\t\t\t
\n\t\t\t\t
\n\t\t\t\t\t\t\t\t\t

3 Rounds for time:<\/strong><\/p>

800m run<\/p>

30 dumbbell deadlifts<\/p>

30 burpees<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t

\n\t\t\t
\n\t\t\t\t\t\t
\n\t\t\t\t
\n\t\t\t\t\t\t\t\t\t

8 Min AMRAP<\/strong><\/p>

12 cal row<\/p>

10 wall balls<\/p>

8 (heavy) kettlebell swings<\/p>

-Rest until 10 min mark-<\/strong><\/p>

30 kettlebell swings<\/p>

60 wall balls<\/p>

30 cal row<\/p>

\u00a0<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t

\n\t\t\t
\n\t\t\t\t\t\t
\n\t\t\t\t
\n\t\t\t\t\t\t\t\t\t

For Time:<\/strong><\/p>

50 bear complex*<\/p>

Every :90-<\/p>

5 plate ground to overhead<\/p>

10 lateral hop overs (over plate)<\/p>

\u00a0<\/p>

*bear complex-<\/p>

1 squat clean thruster to back rack squat to press= 1 rep<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t

\n\t\t\t
\n\t\t\t\t\t\t
\n\t\t\t\t
\n\t\t\t\t\t\t\t\t\t

18 Min AMRAP<\/strong><\/p>

\u00a0<\/p>

:30 front rack barbell hold<\/p>

3-6-9-12-15-etc. push press<\/p>

10 call assault bike<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t

\n\t\t\t
\n\t\t\t\t\t\t
\n\t\t\t\t
\n\t\t\t\t\t\t\t\t\t

For Time:<\/strong><\/p>

600m run<\/p>

21-15-9<\/p>

sumo deadlift highpull (barbell)<\/p>

burpee over bar<\/p>

600m run<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t

\n\t\t\t
\n\t\t\t\t\t\t
\n\t\t\t\t
\n\t\t\t\t\t\t\t\t\t

1-10<\/strong><\/p>

dumbbell deadlift<\/p>

dumbbell hang squat clean<\/p>

*100m sprint between rounds<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

\n\t\t\t\t\t\t
\n\t\t\t\t\t
\n\t\t\t
\n\t\t\t\t\t\t
\n\t\t\t\t
\n\t\t\t\t\t\t\t\t\t

4 Rounds for time:<\/strong><\/p>

8 kettlebell clean per side<\/p>

20 cal row<\/p>

25 wall balls<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t

\n\t\t\t
\n\t\t\t\t\t\t
\n\t\t\t\t
\n\t\t\t\t\t\t\t\t\t

20 Minute AMRAP<\/strong><\/p>

4-8-12-16-20-etc.<\/p>

power snatch (barbell)<\/p>

overhead lunge<\/p>

800m concept bike<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t

\n\t\t\t
\n\t\t\t\t\t\t
\n\t\t\t\t
\n\t\t\t\t\t\t\t\t\t

EMOM 25<\/strong><\/p>

1- tabata battle ropes (2 rounds per minute)<\/p>

2- tabata air squats (2 rounds per minute)<\/p>

3- tabata kettlebell swing (2 rounds per minute)<\/p>

4- MAX cal row (rowing for full minute)<\/p>

5- rest<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t

\n\t\t\t
\n\t\t\t\t\t\t
\n\t\t\t\t
\n\t\t\t\t\t\t\t\t\t

8 Rounds, every 2:00<\/strong><\/p>

1:00 wall sit<\/p>

10 dumbbell ground to overhead<\/p>

5 dumbbell front rack squat<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t

\n\t\t\t
\n\t\t\t\t\t\t
\n\t\t\t\t
\n\t\t\t\t\t\t\t\t\t

4 Rounds for time:<\/strong><\/p>

1500m concept bike<\/p>

200ft heavy sandbag carry<\/p>

15 power cleans<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t

\n\t\t\t
\n\t\t\t\t\t\t
\n\t\t\t\t
\n\t\t\t\t\t\t\t\t\t

20 Minute AMRAP<\/strong><\/p>

100m empty sled sprint<\/p>

12 dumbbell push press<\/p>

6 dumbbell front rack squats<\/p>

3 dumbbell man makers*<\/p>

*man maker= plank row R, row L, pushup, stand from burpee, clean to thruster<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"

Free Workouts These metabolic conditioning workouts are intended for those experienced in weightlifting and\/ or cross training.\u00a0 Please do not start a new workout routine without consulting your doctor. For Time: 60 cal bike erg 30 deadlift 15 devil’s press 40 cal bike 20 deadlift 10 devil’s press 30 cal bike 10 deadlift 5 devil’s […]<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"site-sidebar-layout":"no-sidebar","site-content-layout":"page-builder","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"disabled","ast-breadcrumbs-content":"","ast-featured-img":"disabled","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"yoast_head":"\nFree Workouts - LawOneFitness<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/lawonefitness.com\/index.php\/free-workouts\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Free Workouts - LawOneFitness\" \/>\n<meta property=\"og:description\" content=\"Free Workouts These metabolic conditioning workouts are intended for those experienced in weightlifting and\/ or cross training.\u00a0 Please do not start a new workout routine without consulting your doctor. For Time: 60 cal bike erg 30 deadlift 15 devil’s press 40 cal bike 20 deadlift 10 devil’s press 30 cal bike 10 deadlift 5 devil’s […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/lawonefitness.com\/index.php\/free-workouts\/\" \/>\n<meta property=\"og:site_name\" content=\"LawOneFitness\" \/>\n<meta property=\"article:modified_time\" content=\"2022-10-06T21:25:49+00:00\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data1\" content=\"2 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/lawonefitness.com\/index.php\/free-workouts\/\",\"url\":\"https:\/\/lawonefitness.com\/index.php\/free-workouts\/\",\"name\":\"Free Workouts - LawOneFitness\",\"isPartOf\":{\"@id\":\"https:\/\/lawonefitness.com\/#website\"},\"datePublished\":\"2022-09-23T20:15:46+00:00\",\"dateModified\":\"2022-10-06T21:25:49+00:00\",\"breadcrumb\":{\"@id\":\"https:\/\/lawonefitness.com\/index.php\/free-workouts\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/lawonefitness.com\/index.php\/free-workouts\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/lawonefitness.com\/index.php\/free-workouts\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/lawonefitness.com\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Free Workouts\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/lawonefitness.com\/#website\",\"url\":\"https:\/\/lawonefitness.com\/\",\"name\":\"LawOneFitness\",\"description\":\"Just another WordPress site\",\"publisher\":{\"@id\":\"https:\/\/lawonefitness.com\/#\/schema\/person\/75b37b1f383cbb58d0ac0f8d192276e0\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/lawonefitness.com\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":[\"Person\",\"Organization\"],\"@id\":\"https:\/\/lawonefitness.com\/#\/schema\/person\/75b37b1f383cbb58d0ac0f8d192276e0\",\"name\":\"ryannsellers3\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/lawonefitness.com\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/lawonefitness.com\/wp-content\/uploads\/2022\/09\/cropped-logo-no-background.png\",\"contentUrl\":\"https:\/\/lawonefitness.com\/wp-content\/uploads\/2022\/09\/cropped-logo-no-background.png\",\"width\":1000,\"height\":227,\"caption\":\"ryannsellers3\"},\"logo\":{\"@id\":\"https:\/\/lawonefitness.com\/#\/schema\/person\/image\/\"},\"sameAs\":[\"https:\/\/lawonefitness.com\"]}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Free Workouts - LawOneFitness","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/lawonefitness.com\/index.php\/free-workouts\/","og_locale":"en_US","og_type":"article","og_title":"Free Workouts - LawOneFitness","og_description":"Free Workouts These metabolic conditioning workouts are intended for those experienced in weightlifting and\/ or cross training.\u00a0 Please do not start a new workout routine without consulting your doctor. For Time: 60 cal bike erg 30 deadlift 15 devil’s press 40 cal bike 20 deadlift 10 devil’s press 30 cal bike 10 deadlift 5 devil’s […]","og_url":"https:\/\/lawonefitness.com\/index.php\/free-workouts\/","og_site_name":"LawOneFitness","article_modified_time":"2022-10-06T21:25:49+00:00","twitter_card":"summary_large_image","twitter_misc":{"Est. reading time":"2 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/lawonefitness.com\/index.php\/free-workouts\/","url":"https:\/\/lawonefitness.com\/index.php\/free-workouts\/","name":"Free Workouts - LawOneFitness","isPartOf":{"@id":"https:\/\/lawonefitness.com\/#website"},"datePublished":"2022-09-23T20:15:46+00:00","dateModified":"2022-10-06T21:25:49+00:00","breadcrumb":{"@id":"https:\/\/lawonefitness.com\/index.php\/free-workouts\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/lawonefitness.com\/index.php\/free-workouts\/"]}]},{"@type":"BreadcrumbList","@id":"https:\/\/lawonefitness.com\/index.php\/free-workouts\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/lawonefitness.com\/"},{"@type":"ListItem","position":2,"name":"Free Workouts"}]},{"@type":"WebSite","@id":"https:\/\/lawonefitness.com\/#website","url":"https:\/\/lawonefitness.com\/","name":"LawOneFitness","description":"Just another WordPress site","publisher":{"@id":"https:\/\/lawonefitness.com\/#\/schema\/person\/75b37b1f383cbb58d0ac0f8d192276e0"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/lawonefitness.com\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":["Person","Organization"],"@id":"https:\/\/lawonefitness.com\/#\/schema\/person\/75b37b1f383cbb58d0ac0f8d192276e0","name":"ryannsellers3","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/lawonefitness.com\/#\/schema\/person\/image\/","url":"https:\/\/lawonefitness.com\/wp-content\/uploads\/2022\/09\/cropped-logo-no-background.png","contentUrl":"https:\/\/lawonefitness.com\/wp-content\/uploads\/2022\/09\/cropped-logo-no-background.png","width":1000,"height":227,"caption":"ryannsellers3"},"logo":{"@id":"https:\/\/lawonefitness.com\/#\/schema\/person\/image\/"},"sameAs":["https:\/\/lawonefitness.com"]}]}},"_links":{"self":[{"href":"https:\/\/lawonefitness.com\/index.php\/wp-json\/wp\/v2\/pages\/441"}],"collection":[{"href":"https:\/\/lawonefitness.com\/index.php\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/lawonefitness.com\/index.php\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/lawonefitness.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/lawonefitness.com\/index.php\/wp-json\/wp\/v2\/comments?post=441"}],"version-history":[{"count":0,"href":"https:\/\/lawonefitness.com\/index.php\/wp-json\/wp\/v2\/pages\/441\/revisions"}],"wp:attachment":[{"href":"https:\/\/lawonefitness.com\/index.php\/wp-json\/wp\/v2\/media?parent=441"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}