These workouts are just like the 30 second changes but this time you are working for 1 minute without changing hands. These workouts are divided into 2 minute intervals with a 60 second rest period in between.
Start with the following drills of 6 exercises, remember to rest for 60 seconds after every 2 minutes of exercise.
As always I use my Gymboss Interval Timer to beep when it’s time to change
# 1 – 60 Second Circuits
- One Handed Swing
- Clean
- Press
- Racked Squat
- Reverse Lunge
- Squat & Press
# 2 – 60 Second Circuits
- Turkish Get Up
- Snatch
- One Handed Swing
- High Pulls
- Windmill
- Squat & Press
# 3 – 60 Second Circuits
- Windmill
- Snatch
- Side Lunge
- Turkish Get Up
- Clean & Press
- Squat & Press
Once you can make it through each drill comfortably you can either reduce the rest period down to 30 seconds or add a quick exercise into the 1 minute rest period. I call this a filler exercise and it’s a great way to really beef up the workout. Some great filler exercises are press ups (push ups), burpees, fast mountain climbers, squat thrusts, slow mountain climbers.
Using a filler exercise works like this:
Complete the first exercise say 2 minute of swings, 1 minute on each arm. Now during your resting 1 minute complete the filler exercise for the desired amount, say 10 burpees. Now take the remaining time left of this minute to rest before moving onto the next exercise. So drill 1 looks like this:
Swing Left 1 minute, Swing Right 1 minute, 10 burpees & rest the remainder of the 1 minute.
Clean Left 1 minute, Clean Right 1 minute, 10 burpeess & rest the remainder of the 1 minute.
Etc….
I like to use the same filler exercise each time but you can change them each round if you wish.
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