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3-day plan, 45-minute sessions
A free 4-week 3-day conditioning plan built to grow your work capacity and engine. Sets, reps and rest included — free, no sign-up.
Lower Strength
- Goblet Squat3 × 12-15
- Romanian Deadlift3 × 12-15
- Rear-Foot Elevated Split Squat3 × 12-15
- Dead Bug3 × 12-15
- Loaded Carry Medley3 × 12-15
- Hip Mobility Flow3 × 12-15
Upper Strength
- Bench Press3 × 12-15
- Pull-Up / Assisted Pull-Up3 × 12-15
- Dumbbell Bench Press3 × 12-15
- Lat Pulldown3 × 12-15
- Dead Bug3 × 12-15
- Loaded Carry Medley3 × 12-15
Conditioning
- Bike / Rower Intervals3 × 3 x 30s
- Loaded Carry Medley3 × 12-15
- Goblet Squat3 × 12-15
- Bench Press3 × 12-15
- Dead Bug3 × 12-15
- Romanian Deadlift3 × 12-15
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https://varsityforever.app/plan/conditioning-3d-45m-bw-db-mc3-Day Conditioning Plan, 45-Min Sessions — free Week 1 from Varsity Forever. #VarsityForever #Conditioning #WorkCapacity #3DaySplit
https://varsityforever.app/plan/conditioning-3d-45m-bw-db-mc
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