Strength Training + FGB - Upper Body

Hey everyone,

In recent workouts, we have really enjoyed the combination of strength training and conditioning work.  Both aspects are uniquely challenging and taxing and support our overall fitness goals.  This week, we tried out a new workout format which incorporates both strength training and conditioning, though a mini-Fight Gone Bad (3 FGB 5-minute circuits).

In the upper body workout, we started with our strength component and super-setted 3 sets of parallel grip pullups with bench presses:

• Parallel-grip pullups (Tannys - bodyweight; Alex - weighted: 106lbs kettlebell)
• Bench press (Tannys - 115, 125, 135lbs; Alex - 315lbs)

For the mini-FGB, we chose 5 upper body exercises and completed each for one minute, moving onto the next without rest.  At the end of the 5 minute circuit, we took a 1 minute rest.  We completed 3 circuits in total.  Here are the exercises we did:

• One-arm rows (kettlebell)
• Boxer presses (kettlebell)
• Jungle Gym reverse pushups
• Kettlebell clean & presses
• Burpee pullups

This was an awesome workout.  The strength component was challenging and rewarding.  It was nice to focus on this at the outset of the workout when we were fresh.  Then, the 3 FGB circuits were incredibly taxing - it's amazing how tough 17 minutes can feel!  Give it a try.

- Tannys & Alex