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Wednesday Powerhouse: Explosive Strength & Conditioning

Date: Wednesday, March 12, 2025


Duration: 45 minutes

Focus: Explosive power, strength endurance, and full-body conditioning

Equipment: Kettlebell, dumbbell, bodyweight


Warm-Up (10 minutes)

  1. Arm Circles (30 sec forward/30 sec backward) – Demo

  2. Bodyweight Squats (1 minute) – Demo

  3. High Knees (1 minute) – Demo

  4. Leg Swings (30 sec/side) – Demo

  5. Bear Crawl (1 minute) – Demo


Main Workout: Power Complex (25 minutes)


3 rounds | 45 sec work / 15 sec rest


Complex 1: Explosive Power

  1. Kettlebell Clean + Thruster (8/side) – Demo

  2. Plyo Lunges (12 total) – Demo


Complex 2: Strength Endurance

  1. Dumbbell Renegade Rows (10 total) – Demo

  2. Single-Arm Kettlebell Swing (15/side) – Demo


Complex 3: Core & Stability

  1. Side Plank Rotations (10/side) – Demo

  2. Hollow Body Hold Pulses (30 sec) – Demo


Rest 60 seconds between rounds.


Optional Advanced Tier: The Crucible (8 minutes)


2 rounds | No rest:

  1. Double Kettlebell Front Squat (10 reps) – Heavy load

  2. Burpee Broad Jump (10 reps) – Demo


Finisher: MetCon Burner (7 minutes)


AMRAP (As Many Rounds As Possible):

  • 10 Kettlebell Swings – Demo

  • 15 Mountain Climbers – Demo

  • 5 Burpees – Demo


Cool-Down (10 minutes)


  1. Child’s Pose (1 minute) – Demo

  2. 90/90 Hip Stretch (1 minute/side) – Demo

  3. Standing Forward Fold (1 minute) – Demo

  4. Box Breathing (2 minutes) – Demo


Focus & Benefits


  • Explosive Power: Kettlebell cleans and plyo lunges fire fast-twitch muscles for athletic performance.

  • Strength Endurance: High-rep complexes build stamina in major muscle groups.

  • Metabolic Conditioning: Finisher torches 400-500kcal via compound movements.

  • Core Stability: Side planks and hollow body holds improve posture and balance.


Pro Tip: Consistency is Key Focus on consistent effort rather than perfection. Showing up and completing workouts regularly is more important than occasional intense sessions. Aim to increase your workout frequency by one session per week if possible, and watch your progress accelerate over time. Additionally, prioritize hydration by drinking at least 8 glasses of water throughout the day to support muscle recovery and performance.


Reminder:

If you're looking for a more intense or varied workout, check out our archive of workouts for previous high-intensity MetCon sessions and strength training routines. Stay flexible and mix up your routine to avoid plateaus! 🌟


Crush your Wednesday! 💪🔥

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