A compound set workout is meant to tax the same muscle group in each set, first with an explosive movement, followed by a strength movement with a (VERY) heavy weight.
The setup: You need at least two heavy dumbbells, a medicine ball, a suspension tool (like a TRX) and at least 1 heavy kettlebell.
The workout: Perform 4 rounds of each set. The second exercise in each set should be VERY HEAVY! Complete each set before moving onto the next.
- Explosive Push up – 3
- Floor Press – 6 each side
- Jump Squat – 3
- Goblet Squat – 6
- Explosive Ball Slams – 3
- TRX Row – 6
- Explosive Broad Jump – 3
- Deadlift – 6
If you’ve still got some juice left after this, grab two heavy kettlebells and Farmer’s Carry until you can’t walk any further!!!! (Or, three laps)