Signup for BridgeBlog Notifications

Workout of the Week: Competition Workout

Posted by BridgeAthletic on May 31, 2017 5:00:00 AM

Find me on:

New and want to try out the BridgeAthletic app experience for yourself? The Workout of the Week will now be available as an in-app experience!  For all our loyal followers, sign up here to join the team and receive the Workout of the Week on your mobile device.  Just give us the basics and we'll set you up on our workout team.  

Step 1: Fill out the form below.

Step 2: Download the BridgeTracker app on your mobile device.

Step 3: We will send you an invite to join the Weekly Workout team. Once you get this, finish your profile and you'll get our Workout of the Week each Friday!


This Week's Workout: A Competition!

Grab a med ball and perform these full body movements to build muscle coordination, strength, and power. Show us how quickly you make it through Round 3 and tag us with @BridgeAthletic and #BridgeBuilt to get some Bridge swag!

 Competition Workout #1


Video Playlist

If you like our Workout of the Week articles, check out our General Athletic training program!  Get 3 fully personalized workouts each week to help you meet your performance goals this year!

Warmup Set:

Burpees - 10 reps


Lying Thoracic Mobility - Squeeze - 10 each side x 2


Tempo Pushups (3/0/1) - 5 reps x 2


MB Squat-Front Raise - 6 reps x 2 

Main Set:

[No rest between exercises. 60 sec rest between rounds. Repeat x 3]


Pushups - 30 secs (as many reps as possible)


Wall Sit - 30 / 60 / 90 secs (increase by 30 secs each round)


Star Jumps - 30 secs (as many reps as possible)



Front Bridge - 20 / 40 / 60 secs (increase by 20 secs each round)



MB Chest Pass - 30 secs (as many reps as possible)


Core Set:

[Repeat 4 times]


MB Standing Side Throw - 15 each side



As always, don't forget to get a good stretch in to speed recovery and reduce soreness after your workout!

 New Call-to-action



Topics: Workout of the Week