Skip to main content

Exhaustion Circuit

Last nights circuit was intense- give it a try!

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted

Get that BSN AMINO-X ready! You are going to need it for this challenging circuit!

 

We FINALLY got to open the garage door last night and use the sled! YEAH! It was intense!

 

If you don’t have a sled, you can always replace it with dumbbell walking lunges. The goal was to burn the quads and either exercise will do.

 

Circuit 1: 4 rounds – 15 reps per exercise (Complete as fast as possible)

  1. Close-Grip Bench (155lbs)
  2. Deadlift (225lbs
  3. Dumbbell Lateral Raise (15lbs)
  4. Barbell Upright Row (65lbs)
  5. 30ft Sled Push (4 times) (50lbs)

It’s been so long since we have been able to use the sled outside I almost forgot how fun it was! But we need to get out there with a leaf blower to try and get all the small pebbles out of the way. Although, they do make the sled push much more challenging!

 

The goal with this circuit was to work on muscle endurance and complete all 4 rounds as fast as possible!

 

I usually put only 4 exercises in my circuits to keep them simple, yet effective. But I wanted to toss in an extra exercise to give myself a bit more trap work as I am trying to hit them twice a week. One day is traps specific where on the other day, like this circuit, I go for a superset and aim for high volume.

 

After this circuit, we completed 3 rounds of an ab circuit as well.

 

Circuit 2: 3 rounds – 15 reps per exercise (Complete as fast as possible)

  1. Ball Passes
  2. Ab Wheel Rollout
  3. Standing Oblique Crunch (65lbs)

If you don’t have an ab wheel, you can substitute the exercise for a V-Up.

 

This workout should take you about an hour max. Tear it up and let me know how you do Nation! #HTH #SHFAthlete

 

Need 1 on 1 coaching? Send me a direct message to learn more!
Whisper
Whisper p+ Kostas Kroustaloudis
687 Post(s)
687 Post(s) Gender: Male Goal: Train for a sport Date Joined: September 9, 2011
Posted

Incorporating strongman exercises, are we? :D If you have a chain and a rope you can try sled drags as well to work the exact opposite movement.

Muscular Strength Athlete and Content Manager 6 Years Lifting Experience Bachelors in Molecular Chemistry/Biochemistry, Working towards Masters Lifting Style & Philosophy : Aikido, Energy, Balance, Flexibility, Posture
Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: Whisper

Incorporating strongman exercises, are we? :D If you have a chain and a rope you can try sled drags as well to work the exact opposite movement.

haha @whisper, yeah man you know it! I do have a rope that I attach to the sled sometimes. Maybe I should attach it to Jane! YEAH!!! #HTH

Need 1 on 1 coaching? Send me a direct message to learn more!
Impulse
Impulse g
209 Post(s)
209 Post(s) Gender: Male Goal: Gain Muscle Date Joined: March 3, 2014
Posted

Give me hypoxia or give me death!

 

Eric // Impulse Bachelor's Degree of Kinesiology Current Study in Human Nutritional Sciences ACSM Certified Personal Trainer NSCA-CSCS and CPT
jpopguin
jpopguin g Kev Brian
2 Post(s)
2 Post(s) Gender: Male Goal: Gain Muscle Date Joined: March 3, 2014
Posted
Posted By: Scott_Herman

haha @whisper, yeah man you know it! I do have a rope that I attach to the sled sometimes. Maybe I should attach it to Jane! YEAH!!! #HTH

Woah seriously? That'd be so awesome! #HTH

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: jpopguin

Woah seriously? That'd be so awesome! #HTH

yeah man! It is a lot of fun! Now that it is nice outside I can do lots more things! yeah!

Need 1 on 1 coaching? Send me a direct message to learn more!
muscular strength
 You must be a Member to view or reply this tread. Please Log In or become a Member .