M3 Conditioning Series - 25 Workouts

M3 Conditioning Series

Use these workouts with your athlete or teams to develop a solid base of conditioning, strength, and cardio-endurance. Minimal equipment required! Ensure accurate movement and maximum effort at all times. Simply choose any of the 25 workouts listed below to incorporate as part of your conditioning regime and sport-specific training days. Be sure to have an effective and appropriate warm-up to get blood flowing, muscles warm and ready for work!

25 Conditioning Workouts For Athletes Looking to Increase Speed & Endurance
  1. 5 Rounds For Time: Run 200m 10 Squats 10 Push Ups 
  2. 10-9-8-7-6-5-4-3-2-1 sets of sit-ups and a 100 meter sprint between each set 
  3. 4 Rounds For Time: Run 400m 50 Air Squats 
  4. 10 Rounds for Time: 100m sprints, walk back rest 
  5. For Time: 100 Burpees
  6. 10-9-8-7-6-5-4-3-2-1 Rep Rounds For Time: Burpees and Air Squats 
  7. Tabata Squats: 20 seconds on 10 seconds rest, 8 rounds
  8. 5 Rounds For Time: Run 1 minute Squat 1 minute
  9. For Time: 100 Jumping Jacks 75 Air Squats 50 Pushups 25 Burpees
  10. For Time: Run 1 mile -- do 10 Pushups every minute
  11. 3 Rounds For Time: 30 Push-ups 40 Sit-ups 50 Squats
  12. For Time: 400m Walking Lunges
  13. For Time: Run 400 meters 50 Squats Run 400 meters 50 Push-ups Run 400 meters 50 Sit- ups Run 400 meters
  14. 5 Rounds For Time: 100 Single Unders (skipping) 50 Squats
  15. For time: 500 double unders (skipping), 5 pushups at the top of every minute 
  16. Run 5 minutes turn around and go back in less than 5 minutes (a negative split)
  17. 2 minute max push ups,1 minute break, 2 minutes max sit ups, 1 minute break, 2 minute max squats
  18. 3 Burpees, 6 supermans, 9 Situps – AMRAP (as many rounds as possible) in 10 min
  19. 20 sec of mountain climbers, 20 sec of squats, 20 sec of rest – 5 Rounds
  20. 3x 20 tuck jumps. 3x 30 second handstands or plank holds
  21. 5 Rounds For Time: 10 push-ups, 10 hollow rocks, run 200 meters
  22. 5 Rounds For Time: 100 Single Unders 50 Squats
  23. Run 1 mile and do 10 push-ups every 1 minute
  24. 50 air squats x 5. Rest equal amounts as it took to do each 50.
  25. AMRAP in 20 minutes: 5 Pushups 10 Situps 15 Squats 

**Disclaimer: You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge M3 Baseball Academy from any and all claims or causes of action.