Pioneered by strength coaches Charles Staley and Robert Dos Remedios, escalating density training involves doing progressively more work in the same amount of time—as your conditioning improves, you burn more calories, and ultimately more fat.
Front Squat x 8
Chinup x 8
Overhead Press x 8
Ab Wheel Rollout x 8
Hang Clean x 8
Choose a weight for each that allows you 10 perfect reps, but perform only 8. Complete as many rounds of the exercises as you can in 20 minutes. Afterward, record the number of rounds you completed and try to beat that number in your next workout. When you can do more than four rounds, increase the weight on each exercise for the next workout.
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