When you’re juggling work, family and everything else life throws at you, finding time for long gym sessions isn’t always realistic. Former CrossFit Games champion Jason Khalipa has a workout designed to help busy dads get more from less time under the bar.
The 2008 CrossFit Games winner recently shared the session, which combines strength work, explosive bodyweight exercises, loaded carries and a hard conditioning finisher.
‘You don’t need two hours in the gym to get a good workout in. You need a plan, some effort, and 45 minutes,’ he says in an Instagram caption. ‘This is the kind of training I’m doing every day to stay strong, capable, and still get on with the rest of my life.’
With just five movements and minimal rest, it’s an efficient way to build strength and fitness when time is tight.
The Workout
Complete 3 rounds
A1. Deadlift × 10 reps (moderate weight)
A2. Up-Down with Lateral Jump × 10 reps
A3. Reverse Lunge × 10 reps
Rest for 1 minute, then complete 2 rounds of the below
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B1. Heavy Dumbbell Farmer’s Hold × 1 min
B2. Max-Effort Cardio Sprint × 1 min
Choose a deadlift weight that allows you to maintain good technique across all three rounds. For the final sprint, use a rower, bike, SkiErg or another cardio machine that lets you push the pace safely.
How to Do the Moves
Stand with your feet beneath your hips and the bar over your mid-foot. Hinge at the hips and bend your knees to grip the bar with a flat back. Brace your core, pull your shoulders down and back, then drive through the floor to stand tall, keeping the bar close to your body. Lower under control.
Up-Down with Lateral Jump
Stand alongside your barbell. Place your hands on the floor and jump your feet back into a high plank. Jump your feet back towards your hands, stand up and immediately jump laterally over the bar. Land softly and move straight into the next rep.
Reverse Lunge
Stand tall with your chest up. Step one foot backwards and lower until your rear knee nearly touches the floor. Drive through your front foot to return to standing, alternating legs with each rep.
Heavy Dumbbell Farmer’s Hold
Pick up a heavy pair of dumbbells and let them hang by your sides. Stand tall with your shoulders pulled down and back, brace your core and hold the position for one minute.
Max-Effort Cardio Sprint
Choose your preferred cardio machine and work at the hardest pace you can sustain for 60 seconds.
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Kate is a fitness writer for Men’s Health UK where she contributes regular workouts, training tips and nutrition guides. She has a post graduate diploma in Sports Performance Nutrition and before joining Men’s Health she was a nutritionist, fitness writer and personal trainer with over 5k hours coaching on the gym floor. Kate has a keen interest in volunteering for animal shelters and when she isn’t lifting weights in her garden, she can be found walking her rescue dog.
