Pick up heavy things and you’ll build strength and endurance!

That was the theme of today’s workout and let me tell you, it delivered!  It’s a magical world when you realize that you can accomplish both strength and endurance in one workout.  The recipe is simple:  lift heavy objects (appropriate for your ability of course), move them around by pushing and pulling, and do it quickly (with pretty form).  All the sudden you have a workout that will keep your heart rate up while helping you build power and strength.  Intrigued?  Give this one a try!

This workout has 3 sections to it and you will do 5 sets of each alternating back and forth between the two exercises.

1a.  10 Squat to Presses (also known as thrusters) Use Dumbbells if you don’t have a landmine.

1b.  10 Lateral Burpees, I modified mine using a bench to help my wrists out.

2a.  15 KB Swings/5 Pushups

2b.  45 second Sled Push, if you don’t have a sled, sub any plyometric exercise.

3a.  5 Heavy Bent Over Rows/10 Alternating Reverse Lunges

3b.  30 second Heavy Carry



Published by shawnfarmersese

I'm Shawn, Performance Coach at Golfletica in Bellevue, Wa. I specialize in bringing out the awesome in athletes, especially golfers. 13 years ago I graduated from the home of the 2010 FCS Football Champions (Go Eags!) with a degree in Exercise Science and a broken down body from playing college golf. That lead to my mission to help the world move better, with less pain and killer dance moves. Thanks to the help of my partner in crime Dr. Harry Sese, not only am I playing pain free golf but I get to witness lives change everyday through the power of teamwork. Check out more at our website www.nwsportsperformance.com

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