BEST OF Gym Jones Summa 225 | STRENGTH 5x45
Gym Jones
For the athlete whose got plenty of motivation but not enough time, we've distilled our strength and conditioning methodology into the most concise programming we've ever put out. This is a 9 week strength program that was tested by our Summa 225 online team, adjusted and perfected to get you results in just 3.75 hours (225 minutes) per week.
You'll get five 45 minute workouts a week (three strength days, two mixed modality days) and a daily breakdown of what you should be doing minute-by-minute to stay on track and work efficiently. This is the perfect program for any athlete looking to maintain their fitness or build a solid base without spending hours on end in the gym every day.
General Warmup (5 minutes)
A
5 minutes of cardio, athlete’s choice
Specific warmup (10 minutes)
B
10 min EMOM EVEN: 10/8/6/4/2 Goblet Squat (increase weight each round) ODD: 3x broad jump
C
Back Squat
5 x 7
D
Bulgarian Split Squat
3 x 10
Accessory Finisher
E
5 minutes: 30 seconds work /30 seconds rest explosive step up
General Warmup (10 minutes)
A
5 minute assault bike easy pace 5 minute assault bike 10 second sprint / 50 second easy
B1
Assault Bike
10 x 1:00
B2
Rest
10 x 1:00
C
Rest
1 x 5:00
Finisher - 10 minute AMRAP
D
10 min AMRAP 5x walking lunges 5x push press Use a light weight here (same weight for lunges and push press)! Treat this as a conditioning piece, not a strength piece. You'll get plenty of heavy weight the rest of the week! Lots of legs I know, but you get a break tomorrow so hang in there!
General Warmup (5 minutes)
A
5 minutes of cardio, athlete’s choice
Specific warmup (10 minutes)
B
10 min AMRAP 10 cals any machine 5 inch worm with push up 5 each side half kneeling press 5 strict pull ups
C
Bench Press
5 x 7
D
Single Arm Incline DB Bench Press
3 x 10
Accessory Finisher
E
5 minutes tabata push ups (20 seconds on/10 seconds rest - 10 rounds) for max reps
General Warmup (5 minutes)
A
5 minutes of cardio or plyometric warmup (box jumps, squat jumps, etc)
Specific Warmup (10 minutes)
B
Find a 3RM Clean (power clean if preferred). Then drop 10% for working weight
Workout (15 minutes)
C
E3MOM for 15 minutes: 3x squat clean + 15 cals Bike Erg/Rower/ SkiErg At 15 minute mark, perform 50x box jumps for time
D
Rest
1 x 5:00
E
Burpee
1 x 5:00 @ MAX
General Warmup (5 minutes)
A
5 minutes of cardio, athlete’s choice
Specific Warmup (5 minutes)
B
5 minute EMOM 3x knees to feet + sprint start
C
Deadlift
5 x 7
D
Rest
1 x 5:00
Accessory Finisher (10 minutes)
E
10 min AMRAP Bent Over Row 55#/75# 2-4-6-8-10... etc Push Press 55#/75# 2-4-6-8-10....etc 6x box jumps after each set Looks like: 2 bent over row, 2 push press, 6 box jumps 4 bent over row, 4 push press, 6 box jumps 6 bent over row, 6 push press, 6 box jumps...etc
All you need is 225 minutes per week–we'll take care of the rest. Start today!
Get BEST OF Gym Jones Summa 225 | STRENGTH 5x45
