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In The Arena Blog

2 Round Cross Training Workout

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This workout is only two rounds but don’t let that fool you. It’s an intense one so get after it and see how quick you can get it done. Our Fight Built class will get you in shape if you’re willing to put in the work.


Coach Jason Salazar:
Hey guys, Jason, here at The Arena. Got a work out for you today. Today, we’re just going to do two rounds for time. But, in the beginning of each round, we’re going to run a mile to start off with, or whatever’s close to a mile that you can do. Then we’ll come back in and do our five exercises, and run another mile, do our five exercises, that we’ll be done.

All right, so we came back in from that mile run. I got 40 kettlebell swings to start off with. Remember, pop those hips, guys. Stand nice and tall. At the top, bell only needs to come chest high. And if you can’t do 40 in a row, take a little break and then start swinging again.

So, after my 40 swings, I got 40 sit-ups. Just make sure we’re getting good range of motion, guys. All the way down. All the way up. Just 40 nice sit-ups.

All right, after those sit-ups, we’ve got Persian press. It’s going to be 20 on each side. So, we get that bell up, going to bridge my hips and keep them bridged the entire time and just press that bell. I have 20 on each side. Just make sure we’re pressing all the way to the top. Let the elbow hit the ground, all the way back up and revisit those hips. They’ll start to sag and remember you drive through the heels. Keep that butt nice and squeezed. Keep those hips up. 20 on one side, 20 on the other.

All right, after that Persian press, we’re going to row. Row that belt 20 times on one side, 20 times on the other side. Shoulder all the way down, all the way up. Same speed down as the same speed up, guys. Fight the descent.

After those one-arm rows to finish off this round, we have 40 goblet squats. So maybe this one can’t do 40 in a row. I’m going to have to take a little break in between here. Just make sure we keep that bell to our chest. We get down to depth every time, stand tall on those squats. See if you can get 40 in a row.

So, just keep in mind guys, it’s only two rounds. Once you finish that one round, you only got one more to go. If the mile run is too long for you, make it a half mile, make it a quarter mile, whatever you can do. See how fast you can get this done. Stay tuned for some more workouts guys.

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