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Rik OShea's Strong Cardio
General
Intermediate
None
Plan Details
The Rik OShea's Strong Cardio routine by RikThomassen is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Free weight strength work followed by supersetting assistance exercises to maximise conditioning for major muscle groups and VO2 intervals on off days. Exercises selection favours ROM for hips and basic planes of motion. Rotational work such as a Landmine Twist or sledgehammer work on cardio day could be added if you're not getting that elsewhere.
Routine detail
Mon
Cardio
Est. 182 min
1 exercise
Assault Bike
1 Set
Tue
Cardio
Est. 182 min
1 exercise
Assault Bike
1 Set
Wed
Vertical & Cardio
Est. 234 min
5 exercises
Barbell Power Snatch
4 Sets x 10,8,6,4 Reps
Barbell Hang Clean and Press
2 Sets x 5 Reps
Barbell Upright Row
3 Sets x 10 Reps
Barbell Reverse Curl
3 Sets x 10 Reps
Assault Bike
1 Set
Sat
Anderson Squats
Est. 67 min
5 exercises
Anderson Squat
6 Sets x 30,10,8,6,4,4 Reps
Anderson Squat
3 Sets x 5,6,6 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Saxon Side Bend
3 Sets x 10 Reps
V Situp to Burpee
3 Sets x 5 Reps
Sun
Heavy Bench
Est. 60 min
4 exercises
Barbell Pin Press
5 Sets x 10 Reps
Barbell Pin Press
3 Sets x 10 Reps
Pull-Up
3 Sets x 7,6,6 Reps
Barbell Bent-Over Row
3 Sets x 7,6,6 Reps
