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Jockes routine

Modified RR for my own goals and preferences

Warm up

Blood flow
Skill work

Rest 90 seconds


Strength work

Pair 1

Rest 90 seconds

Rest 90 seconds

Rest 90 seconds

Rest 90 seconds

Rest 90 seconds

Rest 90 seconds

Pair 2

Rest 90 seconds

Rest 90 seconds

Rest 90 seconds

Rest 90 seconds

Rest 90 seconds

Rest 90 seconds

Pair 3

Rest 90 seconds

Rest 90 seconds

Rest 90 seconds

Rest 90 seconds

Rest 90 seconds

Rest 90 seconds

Core triplet

Rest 60 seconds

Rest 60 seconds

10-20 s

Rest 60 seconds

Rest 60 seconds

Rest 60 seconds

10-20 s

Rest 60 seconds

Rest 60 seconds

Rest 60 seconds

10-20 s