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Express Workout From High Intensity Strength With Cass Olholm

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Express Workout From High Intensity Strength With Cass Olholm
Express Metcon Workout From High Intensity Strength With Cass Oholm

Are you ready to take your training to the next level? 

High Intensity Strength with Cass Olholm is now available exclusively on Sweat. It’s a new way of training if you want to supercharge your fitness journey, and brings gym-style training to the home environment.

This advanced program has been created for women with a base level of fitness and some experience training with weights. It’s designed to help you increase your strength, improve your exercise and lifting technique, and boost your speed so you complete exercises in the workouts more quickly.

Get set for an effective High Intensity Strength workout

Each week of the High Intensity Strength program, there are resistance workouts between 30-45 minutes in your schedule. For the days when you are short on time, there are Express resistance workouts available, which take 15-20 minutes to complete.

This Express High Intensity workout is from week 1 of the High Intensity Strength program. High intensity workouts can increase your metabolism for up to 48 hours after your training session. This is also known as excess post-exercise oxygen consumption (EPOC) or the “afterburn effect”, and has a positive effect on your overall health.

Make sure you do a warm up before you start — there is a lot of dynamic movement in this workout so you need to ensure your muscles are ready to train!

Express Metcon 9 Exercises

1. Power Clean

21 REPS


2. Front Squat

21 REPS


3. Push Jerk

21 REPS


4. Power Clean

15 REPS


5. Front Squat

15 REPS


6. Push Jerk

15 REPS


7. Power Clean

9 REPS


8. Front Squat

9 REPS


9. Push Jerk

9 REPS


Don’t forget to do an active recovery session after this workout — this will improve blood flow to your muscles and prevent delayed onset muscle soreness.

You don’t need to be strong to get strong 

High Intensity Strength is a gym-style program you can do at home, with training that will push you physically and mentally. 

While it is recommended you have a fitness foundation before starting this program, you don’t need to be strong to get strong. HIgh Intensity Strength is designed to progressively improve your skill, strength and speed over the course of the program — so you can smash your next fitness goals

Ready to step up your training with High Intensity Strength? You already have what it takes!

* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.

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