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Modern Speed Workout

Modern Speed Workout


Flavors of the week:


Jack3d®: Fruit Punch
Modern BCAA+™: Green Apple
OxyELITE Protein™ Cookies and Cream


30 minutes prior to training: Pre-workout cocktail : 1-2 scoops of Jack3d®: Fruit Punch mixed with 1 scoop of Green Apple Modern BCAA+™


Intraworkout: 2 scoops of Green Apple Modern BCAA+™: mixed with 20oz of water.


OxyElite Protein with Amanda


Speed Workout



Sprint (maximum sprint)
60 shuttle – (laying start as above)

repeat five times.


Bounding 20 yards / metres, jog back to start and repeat 5 times each

  • Flutter kicks
  • Forward bound
  • Backward Bound


Resistance Training


Dumbbell Power Snatch 6 sets x 4 reps (85 per-cent)
Hang Pull 6 sets x 4 reps (85 per-cent)


Bulgarian Squat 3 sets x 6 reps
Russian Split Jump 3 sets x 6 reps
Glute Ham Raise 3 sets x 3 reps




Finish your workout with 1 scoop of Cookies and Cream OxyELITE Protein™ with your beverage of choice.


Victor and Julie Egonu
The information provided in 'Instant Training Improvement Tips', as well as this web-site blog is intended for informational and educational purposes only and should not be interpreted as medical advice for any condition. Always consult a qualified medical professional before beginning any nutritional program or exercise program. By reading this disclaimer, you hereby agree and understand that the information provided in this column is not medical advice and relying upon it shall be done at your sole risk.