Heavy Steel Mace Workout for Strength & Conditioning

Описание: This is a heavy steel mace workout for strength and conditioning

You will be combining 4 different workout protocols into one heavy steel mace workout.

Target: Burning Fat, Building Muscle, Endurance, Strength, and Full-Body Conditioning
Equipment: 20-30LB steel mace (men), 15-25LB steel mace (women)
Skill Level: Intermediate
Duration: 30 minutes (not including warm up and decompression)

Warm-Up: Before you do any intense workout, you need to warm up. It will help you to start your workout strong and it reduces the chance of injury.

Follow this Dynamic Warm Up before you start this heavy steel mace workout for strength and conditioning:    • Dynamic Warm Up  

WORKOUT

PART 1: SWING WORKOUT

100 x Mace 360
100 x Mace 10-to-2
Try to complete Part 1 with as little rest as possible. If you can, go through both the 360s and 10-to-2s with no rest.

PART 2: CIRCUIT WORKOUT

2 Rounds:
Exercise 1: Vertical Front Presses in Lunge Formation
Exercise 2: 360 to Offset Curl
Exercise 3: Reverse Lunge with Bayonet Strike
Exercise 4: Grave Diggers
30 seconds work, 20 seconds rest in-between exercises.
After you complete all 4 exercises, rest for 30 seconds and then begin Round 2.
Switch the targeted side for Round 2 so you hit both sides equally.

PART 3: FLOW WORKOUT

5 Minute Flow:
Combine the following exercises into a steel mace flow.
1. 360
2. Switch Squat
3. Switch Lunge
4. Offset Overhead Presses
Do this flow for 5 minutes non-stop. Only rest if you really have to. Push yourself.
If done how shown in video, you will be targeting both sides equally (switching from left hand over right to right hand over left on the 360 segment of the flow).

PART 4: BURNOUT WORKOUT

AMRAP (as many rounds as possible) - 10 Minutes Total:
5 x Burpees
10 x Offset Bent Over Rows (5 each side)
Do as many rounds as possible within 10 minutes, so rest only when you must.
Finish this workout with a bang!

Rest time between each part of the workout: Take as little rest as possible. We recommend around 1-2 minutes rest between parts of the workout.

DECOMPRESSION: Do a 5-10 minute decompression/cool down. Do at least one stretch for each joint complex.

This workout shouldn’t take more than 30 minutes. The dynamic warm up and the cool down add another 10-15 minutes. So, you can complete everything in around 45 minutes.

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Steel Mace: https://www.setforset.com/products/st...

Steel Mace Training Guide: https://www.setforset.com/products/st...