Lift Big to Go Far Endurance Workout
Spend a few sessions per week in the gym to boost endurance performance and go farther and faster than ever before.
Day 1
1A. Single Arm Clean
Sets: 3 Reps: 5
Start with an overhand grip on a dumbbell in between your legs, your feet about shoulder width apart, and your core engaged. Bend your knees and hinge at the hips, keeping your back straight. The dumbbell should be about knee height. Explosively extend your hips, knees, and ankles while shrugging your shoulder at the same time. Catch the dumbbell at shoulder height with your knees softy bent. Stand up tall and slowly lower the weight before repeating.
1B. Single Leg Box Jumps
Sets: 3 Reps: 5
Stand on one leg directly in front of a box that is about mid-shin height. Keep your torso upright as you lower yourself into a partial squat. Explosively drive up and making sure your full foot lands on the box. Standing up tall before lowering yourself back down and repeating.
2A. Barbell Squat to Press
Sets: 3 Reps: 8
Hold a barbell with a clean grip, keeping your upper arm parallel to the ground. Squat down by pushing your hips back, making sure to keep your torso upright. As you drive off your heels and stand back up, forcefully press the bar and lock it out overhead. Lower the bar back to the clean grip before repeating.
2B. Pull-up
Sets: 3 Reps: 8
Grab a pull-up bar with an overhand grip. Keeping your core tight and drive your shoulder blades down as you pull your chin over the bar. Slowly lower.
3A. Lateral Lunges
Sets: 3 Reps: 8 (each side)
Holding a dumbbell at chest height in goblet fashion, take a large step to your right with your right leg while pushing your hips back. Your right foot, knee, and hip should form a straight line. Push off your heel and drive back up. Perform all reps on your right leg before switching.
3B. Single Arm Bent-Over Rows
Sets: 3 Reps: 8
Grab a dumbbell with a neutral grip (palm facing in). While keeping your knees soft, hinge at the hips until your spine forms a 90-degree angle with the ground. Drive your elbow back and squeeze your shoulder blade back at the top of the movement.
4A. Rotational Medicine Ball Slams
Sets: 3 Reps: 8 (each side)
Stand next to a wall, holding a medicine ball at chest height. Explosively pivot your feet and your hips towards the wall as you use your core to throw the medicine ball against the wall.
4B. Ab Wheel Rollout
Sets: 3 Reps: 8 (each side)
Hold the axle of an ab wheel and kneel on the floor. Roll forward just until you can no longer maintain a neutral spine. Roll it back until it’s under your shoulders.
