If your training is becoming monotonous, it’s time to break the routine, and head to the water. Designed to get you out of the gym, the open water workout is an absolute change in everything your regular routine offers. Leveraging the resistance of the water, this workout will challenge your muscle’s strength and endurance, while shocking your cardiovascular system.

THE WARM UP
25 meter swim
10 Plyo Split Squats
25m Swim
10 burpees
5-Minute Stretch

The Workout

To engage both fast twitch and slow twitch muscle fibers in water and out of water, exercises are performed in a superset, followed by an active recovery. The swimming portions of the workout are your active recovery periods. Force yourself to keep moving at a pace that challenges you but does not cause muscle failure while in the water.
* Note: All in-water exercises are designated with a (w).

CIRCUIT ONE
20 Plyo Push-ups
20 chest flys (w) (arms fully extended)
25m Swim

25 High Knees (w)
50 High Knees
25m Swim

10 In-Out Water Burpees (w)
From the water; both hands are placed on the deck, a jump up is performed to the deck, an additional jump/clap is performed on the deck, return to the water and repeat.
25m Swim

20 Air Squats
25m Swim

Complete 2 sets
Rest 2 minutes

CIRCUIT TWO
10 High Jumps
10 High Jumps (w)
25m Swim

10 Ab Bicycles + 20 Flutter Kicks
50m Swim

10 In-Out Water Burpees
25m Swim