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, designing your own daily workouts can quickly become stale or ineffective, even for the fittest athletes.
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.
The Spartan Equipment of Choice
If you want to start doing 5FOR5s at home, here's three things you need to buy right now.
1. You can never go wrong with a quality kettlebell. Lift it, pull it, press it, swing it. Go with a Cast Iron Kettlebell from Titan Fitness. You get quality at an affordable price.
2. If you want to train like Poppy, you need a plyo box. We like the 3-in-1 Wooden Plyo Box from Titan Fitness so we have plenty of height options to work with.
3. And you can never fail with a pair of dumbbells. Pick up a few sets of Rubber Hex dumbbells from Titan Fitness.
Related: These Are the 5 Most Important Exercises for Explosive Power