Full-Body Strength & Endurance Workout
Warm-Up
Jump Rope: 100 skips
Dynamic Mobility Drills:
Hip Flexor & Quad Stretch – 30 sec per side
Hamstring Stretch – 30 sec per side
Ankle Circles – 10 rotations each direction per ankle
Main Workout:
3 Rounds for Time (21-15-9 Rep Scheme)
80 lb Medicine Ball Cleans – Full squat with each clean, keeping heels down and driving up explosively.
Pull-Ups (Strict or Kipping) – Maintain full range of motion and control.
Reverse Sled Drag (Heavy Load, 50m per round) – Engage quads and posterior chain while keeping an upright posture.
Rest: Minimal between exercises; recover as needed between rounds.
Tibialis & Calf Strength Work (3 Rounds, 15 Reps Each)
Tibialis Raises (Tib Bar or Bodyweight) – Focus on pulling the toes up as high as possible.
Heel Walks (30 sec per round) – Walk forward on your heels, keeping toes off the ground.
Bent Knee Calf Raises (Wall-Supported) – Slight forward lean, focusing on engaging the soleus.
Standing Straight-Leg Calf Raises – Pause at the top for full contraction.
Cool Down & Recovery
Hamstring & Quad Stretching: 2 rounds of 30 sec per leg
Hip Flexor Stretch: 2 rounds of 30 sec per side
Tibialis Foam Rolling or Massage: 1-2 minutes
Workout Summary:
Main Strength Focus (21-15-9): Medicine Ball Cleans, Pull-Ups, Reverse Sled Drag
Lower Leg Development (3 Rounds of 15 Reps): Tibialis & Calf Work
Goal: Build explosive strength, upper body endurance, and reinforce lower leg integrity
Progression: Increase sled resistance and medicine ball load over time while maintaining strict for