Goblet Shot Circuit

Goblet Shot Circuit

  • 10 Goblet Squats to Medium Wall Shots
  • 10 Pushups
  • 10 Goblet Squats to High Wall Shots
  • 10 Pushups
  • 10 Goblet Squats to Medium Wall Shots
  • 10 Pushups
  • 10 Goblet Squats to High Wall Shots
  • 10 Pushups
  • 10 Goblet Squats to Medium Wall Shots
  • 10 Pushups

This series is performed in a racquetball court, or any space with high walls and a hard floor. To perform the Goblet Squat, stand with feet slightly wider than shoulder width, and angle the toes slightly out so that knees track toward toes. Hold a medicine ball against your chest and squeeze your elbows together. In the squat, drop your butt towards your heels, and touch your elbows to the inside of your knees. As you return to the standing position, throw the medicine ball against the wall. Medium height is 8-12’, and High is over 12’. After each set of 10, complete 10 pushups. Repeat ad exhaustum.

The Goblet Shot Circuit is a good MetCon (Metabolic Conditioning) workout that can be used as a warmup or inserted in the middle or end of a longer workout. Listed is an example of the Goblet Shot Circuit placed towards the end of a longer workout:

  • 25 Pushups
  • 30 seconds on rowing Machine (work towards 150m)
  • 25 Pushups
  • 30 seconds on rowing Machine (work towards 150m)
  • 25 Pushups
  • 30 seconds on rowing Machine (work towards 150m)
  • 25 Pushups
  • Floor Wipers (15, 10, 10, 15)
  • Goblet Shot Circuit
  • Floor Wipers (10, 5, 10)

To perform a Floor Wiper (© Gym Jones) lay on the floor while holding a weighted barbell over your chest, as you would with a fully extended benchpress, and do reverse straightleg crunches.

This workout is excellent for when you are crunched for time and need a great overall workout. Depending on the crowd at your gym, you should be able to complete this circuit in less than 30 minutes. If not, keep at it!

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