This athletic conditioning workout starts with a strength portion and finishes with high-intensity interval training. You’ll need about 30-45 minutes to complete it.

Workout Details

Part 1 of this workout features 4 rounds of barbell thrusters, planks, step-ups and push ups. Once you’ve complete that, you’ll move on to interval training and core exercises.

Part 1: Complete 4 Rounds

Complete 4 rounds of the following circuit with little to no rest.

  • 10 barbell thrusters
  • 1 minute plank
  • 10 dumbbell or barbell step-ups per leg
  • 12 push-ups

Part 2: High-Intensity Interval Training

Part 2 of this workout is all about getting your heart pumping. Pick a fast pace on the runs and try to maintain it through all 6 rounds. As soon as you’re done the run, move straight into the squat jumps/lunges and burpees, completing each as past as possible with good form. Rest for 1 minute and repeat each section for 3 rounds.

Don’t miss the sneaky bit of core work between rounds and to finish!

2a. Complete 3 Rounds

  • 1-minute sprint on a treadmill, indoor turn or outside
  • 10 squat jumps, as high as possible
  • 5 burpees, as fast as possible
  • 1-minute rest

Before starting 2b., complete 30 v-ups.

2b. Complete 3 Rounds

  • 1-minute sprint on a treadmill, indoor turf or outside
  • 20 jumping lunges (scale to reverse lunges if needed), as high as possible
  • 5 burpees, as fast as possible
  • 1-minute rest

Finish with 30 sit-ups and you’re done!

Workout Notes

  • If you don’t have a barbell available, use two dumbbells or kettlebells for the thrusters.
  • For an added challenge, place a 15-25 lb weight plate on your back for the planks.
  • Step-ups can be complete with or without weight based on your fitness level. If you don’t have a step, box or bench available, do reverse lunges.
  • If you’re injured and can’t jump, do goblet squats, reverse lunges and no-jump burpees in part 2.
  • If you aren’t able to run, you can row, assault bike or ski erg as an alternative. Whatever equipment you use, go hard on these!

More Conditioning Workouts

Ready for more? Here are some more workouts you’ll love to hate:

Pin for Later!

To save this workout for later, don’t forget to Pin the image below!

Workout instructions for a 2-part athletic conditioning workout.