As mentioned we are giving our training a massive overhaul, taking all of the experiences of hundreds of clients to improve our system for building a fitter, faster, stronger you!
I have been testing the last couple of weeks and have been seeing massive results already. Here is a conditioning workout that provided some good suffering!
5 x 400m row or 5 x 500m bike (concept bike erg)
1 minute rest between sets
4 minutes rest into:
10 Box step overs (weighted with 1x moderate dumbbell)
Note: The DB can be carried in anyway. Select a weight that is challenging but not so heavy you have to take breaks after a few reps. Alternate the legs that you step over with.