UK legend Sam Briggs, former CrossFit Games Champion, has made huge changes to her fitness and diet and the results are clear to see in her consistently excellent results at the CrossFit Games.
Here she is with a before and after shot of her incredible body transformation.
Read More: 4 Fun Transformations From CrossFit Games Athletes
The former CrossFit Games Fittest on Earth trains with ferocity and intelligence, be like Briggs and add these workouts into your training.
ADVICE FROM SAM BRIGGS
“When the workout gets tough what do you tell yourself to keep picking that barbell back up? I try not to think about the rest of the workout rather just the movement in hand … counting the reps in my head keeps my focus … and remembering to breathe ?”
With that in mind, check out these workouts from Sam and give them a go yourself. Tag a friend that you think would love (hate) to try these with you.
SQUAT, HOP, RUN
“Every 4 mins x 10
- 1 back squat at 90%
- 12 bench hops
- 5 x 10m shuttles
Each round as fast as possible.
BARBELL COMPLEX
“Regionals training begins … so the complexes are back ??
Give this one a try:
- Clean pull
- High Hang Clean
- 2 Alternating Split Jerks
- Back Squat
- 2 Alternating btn Split Jerks
BIKE ERG WORKOUT
“20 min average watt test on the bike erg ??♀️
Take your average watts divided by your body weight in kg to give you a score:
1 = novice
2 = fair
3 = good
4 = excellent ?
5 = exceptional ?
6 = world class ?
At 62kg my aim to to be able to hold 310 watts ? to achieve an exceptional rating … always aim high and push your body to realise your potential ??”
LEG PUMP
“Want to know what a real leg pump feels like?
- 4 rds
- 6 min bike for max ave. watts
- 50 air squats
- 40 walking lunges
- 30 jumping lunges
- 20 jumping squats
- 10 pistols
Doesn’t look hard enough for you ? try wearing a weight vest and let me know how your legs feel on that last set of pistols ?
ASSAULT BIKE WOD
“When the aircon in the gym is bust you have to keep the members cool somehow ?
- 12 rounds
- 30 all out effort Assault Bike calories
- 4:30 rest
- Rest 10:00 between round 6 & 7
No gaming this is a test of pure effort so if you can walk at the end you didn’t go hard enough!!!”
SQUAT CLEAN LEG DEATH
In 8 min find 1 rep max squat clean
Rest 4 mins
- Every 3 mins x 10
- 2 squat cleans at 85%
- 10 jumping lunges
- 5 x 10m shuttle sprints
Read More: TRANSFORMATION – Sara Sigmundsdottir Before CrossFit (and 14 Workouts For You to Try)
