Sample Workouts

The Litvinov Workout

Front Squat: 405lbs for 8 reps (or whatever your 8rep max is...)
Run 400m immediately after
Repeat 3 times
 
(from John, D. (2009) Never Let Go. CA, USA: On Target Publication)

Workout finisher: Leg Matrix

Complete in quick succession - 24 squats, 24 alternate lunges, 24 alternate lunge jumps 24 jump squats
 

Workout finisher: Squat series

Complete in quick succession - 30s jump squats, 30s speed squats, 30s squat and hold – 3 rounds
 

Workout finisher: Burpee/Chin-up combo

Burpee/Chin-up Combo (8), rest 40 secs
Burpee/Chin-up Combo (7), rest 40 secs
Burpee Chin-up Combo (6), rest 30 secs
Burpee Chin-up Combo (5), rest 30 secs
Burpee Chin-up Combo (4), rest 20 secs
Burpee Chin-up Combo (3), rest 20 secs
Burpee Chin-up Combo (2), rest 10 secs
Burpee Chin-up Combo (1), smile and have a protein shake
 
Mike Whitfield, click HERE  for 40 workout “finishers”
 

Workout finisher: Crossing over to stir-the-pot

Do the following superset 4 times, resting for 30 seconds between supersets
1A) Bodyweight Cross-Over Step-up (10 ea)
1B) Stir the Pot Exercise (5 in ea. direction)

Mike Whitfield, click HERE  for 40 workout “finishers”
 

Warm-Up: Dan John Complex

Power Snatch for 8 reps
Overhead Squat for 8 reps
Back Squat for 8 reps
Good Morning for 8 reps
Row for 8 reps
Deadlift for 8 reps
All completed in succession without dropping the bar.
Rest for 1-2min then repeat 3-5 times
 
(from John, D. (2009) Never Let Go. CA, USA: On Target Publication)
 

All-round complex

16 Two-handed kettlebell swings (16kg)
16 alternating one-handed kettlebell swings (16kg)
5 Single Arm Dumbell Split Jerks - Right (15kg)
5 Single Arm Dumbell Split Jerks - Left (15kg)
10 chin-ups
10 BOSU Press-ups
Complete in succession then 1 min rest, repeat for 4-5
(Ben Jane)
 
 
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