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.

Table of Contents

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!

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Workout instructions for a 2-part athletic conditioning workout.