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Intense Workout

Programme Squat

Intense   51 minutes

Target Areas: Full Body

Equipment: Rowing Machine, Medicine Ball, Wall

Benoit Perche
 		    Added By Benoit Perche
Programme Squat
Tags
Full Gym Workouts Full Body Workouts Rowing Machine Workouts Medicine Ball Workouts Wall Workouts

Exercises

Set 1: 1 round
Weights: Maximum
Test 1 RM Front Squat
15 minutes

Set 2: 1 round
Rest
Rest
1 min 15 secs

Set 3: 3 rounds
Weights: Heavy
Hip Thrust
10 reps
BOSU walk bridge
BOSU walk bridge
20 reps
Rest
Rest
1 minute

Set 4: 1 round
Fast Rowing
Fast Rowing
4 minutes
Wall Ball Shots
Weights: Heavy
Wall Ball Shots
30 reps

Set 5: 1 round
Fast Rowing
❤️ Vigorous (Zone 3)
Fast Rowing
3 minutes
Wall Ball Shots
Weights: Heavy
Wall Ball Shots
20 reps

Set 6: 1 round
Fast Rowing
❤️ Vigorous (Zone 3)
Fast Rowing
2 minutes
Wall Ball Shots
Weights: Heavy
Wall Ball Shots
10 reps

Set 7: 1 round
Rest
Rest
3 minutes

Set 8: 1 round
Fast Rowing
❤️ Vigorous (Zone 3)
Fast Rowing
2 minutes
Wall Ball Shots
Weights: Heavy
Wall Ball Shots
10 reps

Set 9: 1 round
Fast Rowing
❤️ Vigorous (Zone 3)
Fast Rowing
3 minutes
Wall Ball Shots
Weights: Heavy
Wall Ball Shots
20 reps

Set 10: 1 round
Fast Rowing
Fast Rowing
4 minutes
Wall Ball Shots
Weights: Heavy
Wall Ball Shots
30 reps

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

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Workout Categories

Featured

Featured

weight loss

Weight Loss

abs & core

Abs & Core

bodyweight

Bodyweight

youtube

YouTube

community created

Community Created

weightlifting

Weightlifting

interval timers

HIIT

cardio

Cardio

toning

Toning

full body

Full Body

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