Circuit Maximus

Circuit Maximus

Do each exercise for 30 seconds, and then move to the next one. When you complete all six, rest until your breathing returns to normal. Do a total of 4 sets. If your gym lacks strongman hardware, you can approximate the workout using a circuit of the exercises we chose for their similarity to Joe Dowdell's moves.

1. Prowler Push
Load the Prowler with a weight that's challenging, and maintain a steady pace for 15 yards. Turn and repeat.

Manual Treadmill Sprint
Set the treadmill incline at 7 to 10 degrees and the speed to zero so that you're powering it manually. Place your hands against the front handles and run hard for 30 seconds.

2. Rope Pull
Attach a weighted sled to a 50-foot length of 2-inch-thick rope. Unfurl the rope and assume an athletic stance. Then pull the sled toward you, hand over hand, as quickly as possible.

Rowing
Adjust the resistance on a rowing machine to an extremely challenging level--that is, one that kicks your ass in 30 seconds.

3. Sandbag Carry
Lift a heavy sandbag (mine weighed 85 pounds) and hold it against your chest with both arms. Walk for 30 seconds.

Suitcase Carry
Grab a very he avy dumbbell, hold it at your side, and walk for 15 seconds. Switch hands and repeat.

4. Slosh Pipe Front Squat
Hold a slosh pipe at shoulder height, resting it against your clavicles. Push your hips back and squat until your thighs are parallel to the floor.

Overhead Offset Squat
Hold a kettle-bell overhead with one hand. Do squats for 15 seconds. Switch hands and repeat for another 15 seconds.

5. Medicine Ball Rotation Pass
Hold the ball at waist height and stand side-to-side with a partner who's 5 yards away. Rotate, pass the ball, and catch his return pass. Turn to your other side and pass it back.

Medicine Ball Wall Throw
Stand perpendicular to a wall 5 yards away. Rotate, throw the ball against it, catch, switch sides, and repeat.

6. Rope Wave
Grab the end of a rope in each hand and kneel. Make waves by lifting an d lowering your arms as fast as you can.

Spiderman pushup
As you lower your body, swing your right leg forward and touch your knee to your right elbow. Reverse the move as you push back up. On your next rep, switch sides: left knee to left elbow.

 

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