Whether you’re short on time or looking to crush a full session, these workouts will challenge you and keep you coming back for more.
1. High Intensity Bodybuilding
A) 20-Minute EMOM (Every Minute on the Minute):
- Minute 1: 5 Rep Military Press (build up each set)
- Minute 2: 30 seconds of Calories on an object of choice or 200m run
B) 8-Minute AMRAP (As Many Rounds As Possible):
- 100 Shoulder Press
- 100 Push Press
- 100 Bent Rows
-
100 Sumo Deadlifts
#Justabar – Use an empty barbell and power through. It’s you against the clock!
C) 4 Sets Superset:
- Max DB Curls
- Max Skull Crushers
-
:45 Overhead Hold
Rest 1:30 between sets. Feel the burn and embrace the challenge!
2. 6-Minute Workout
6-Minute AMRAP:
- 15 Shoulder Press
- 15 Push Press
-
15 Sumo Deadlift High Pulls
Use 15/10’s or a weight you can move easily. Go heavier if you want a bigger pump, but not too heavy. This is about speed and intensity!
3. CrossFit: 4x4 Minute AMRAPs
4 Sets of 4-Minute AMRAPs:
- 16 Wall Balls (20/14#)
- 14 DB Snatches (50/35#)
-
12 GHD Sit-Ups
Rest 1 minute between AMRAPs. Restart at the beginning each time. The goal is to stay consistent with your reps every 4 minutes – go hard and don’t hold back!
These workouts are a taste of what Zeus Method Training is all about – pushing your boundaries, building serious strength, and doing it all in less time than you think.
Whether you’re looking to build muscle, burn fat, or just test your limits, Zeus Method has got you covered.
Try these workouts this week and see how much you can accomplish. Remember, it’s not about how much time you have – it’s about making the most of every minute.