Ben Shephard's 3-Part Conditioning Test

Ben Shephard uses a specific three-part conditioning session to test his muscular endurance. The workout, designed by his long-term personal trainer Steve Coleman, is now available within the Men's Health training plans.

Shephard maintains his fitness for challenges like Hyrox races and 24-hour Spartan events through consistent training. This particular session aims to push your engine and muscular stamina to its limits.

The Conditioning Circuits

The workout is built around two high-intensity circuits, each performed for 3 to 5 rounds. Every round follows a pattern of 40 seconds of work followed by 20 seconds of rest.

Circuit one comprises four exercises performed in sequence: the Barbell Clean and Press, the Renegade Row, a Burpee, and Skipping. Circuit two also contains four movements: the Dumbbell Thruster, Kettlebell Swings, Mountain Climbers, and High Knees.

Exercise Execution Guide

Proper form is critical for both safety and effectiveness. For the Barbell Clean and Press, start by hinging down to grip a barbell, then drive upwards explosively to pull the bar up while dropping underneath it. Catch it on your shoulders before standing and pressing it overhead.

The Renegade Row requires a strong plank position with a dumbbell in each hand. Shift your weight to one side to row the opposite dumbbell to your hip, then lower it with control before alternating sides.

A Burpee involves dropping into a squat, placing hands on the floor, jumping feet back into a push-up, lowering your chest, pressing back up, hopping feet forward, and finishing with an explosive jump. Skipping should maintain a consistent pace, generating momentum from the wrists.

For the Dumbbell Thruster, hold dumbbells at your shoulders, squat down until your hips drop below your knees, then stand explosively while pressing the weights overhead in one motion. Kettlebell Swings begin with a hinge, swinging the weight back between the thighs before driving the hips forward to propel it to eye level.

Mountain Climbers are performed from a plank, with knees driven alternately towards the chest in a fast, controlled rhythm. High Knees involve sprinting in place while lifting the knees as high as possible with each step.

The Sprint Finisher

After completing the circuits, the workout concludes with a dedicated finisher. This involves ten all-out sprint efforts, each lasting 30 seconds. The activity for these sprints can be chosen based on equipment and preference: running, biking, skiing, or rowing are all suitable options.

The article, written by Men's Health UK fitness writer Kate, notes that the publication also offers a specialized four-week plan created by elite athlete and coach Kori Sampson. That plan is reportedly designed to optimize body composition for performance, helping individuals move faster and recover quicker.