This Is Why Every Athlete Should Be Doing 5FOR5 Workouts

This Is Why Every Athlete Should Be Doing 5FOR5 Workouts

Spartan Master Coach and explosive athlete Poppy Livers’ "5FOR5" workouts are genius. 

When you’re not following a strict training program like his 30-Day EXPLODE training program (or the many others here in the Spartan Training Center), designing your own daily workouts can quickly become stale or ineffective, even for the fittest athletes. 

Related: The 30-Day EXPLODE Workout Program With Poppy Livers

Poppy’s maintenance mode program design is simple: 5 exercises for 5 rounds. If he’s feeling energized and ready to go hard, he’ll move quickly, explosively, and perform for time. If a lower-intensity or a more recovery-focused workout is on the agenda, he’ll digress the movements to the basics and move at a more casual pace. 

Next time you’re forced out of your usual routine — or if you’re just looking for something new to avoid a burnout or plateau — try this tough 5FOR5 from Poppy.

Related: 6 Strategies Poppy Livers Uses for Fueling Explosive Power Workouts 

The Poppy Livers Workout: 5FOR5

Perform the following exercises for 45 seconds each, with 15 seconds of rest. Complete a total of 5 rounds.

1. Goblet Reverse Lunges

2. Med Ball Slam to Hurdle Hop

3. Offset Farmer Carries

4. Bench Press

5. Renegade Row to Push-Up

Pro Tip From Poppy: If you don’t have a medicine ball, do burpees instead of med ball slams. And if you don’t have a barbell, swap out bench presses for floor presses with dumbbells.

Related: These Are the 5 Most Important Exercises for Explosive Power

Want to train more like Poppy every day? Download the Spartan FIT app and start his 30-Day EXPLODE workout program

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