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Conditioning 101

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Conditioning 101

Post by Dave on Wed Dec 05, 2012 3:58 am

Taken from and entirely credited to Tssuila:

This is a bit of an introduction to conditioning.

The concept of "Conditioning", versus "Cardio" is one that many authors have extolled the virtues of. Most people are familiar with Cardio/aerobic exercise, and need little introduction to it. Basically, it is to raise one's heart-rate to a medium level for a period of time, generally in excess of 20 minutes.

The concept of Conditioning is a bit different, and may require a touch of explanation. To para-phrase Ross Enamait (and others), there are generally three types of physical energy that are used in intense exercise. The first is ATP, the second is glycogen, and the third is oxygen. Of course, these fuels are used in most exercise in general, but it really depends on what you are doing.

In "Aerobic" exercise, you primarily use Oxygen as fuel, and little of the ATP and Glycogen systems (of course you still use them, but not as a focus). In Conditioning, the primary fuels we use are first ATP, then when that decreases, Glycogen, and almost as a side effect, Oxygen. It is not really the focus of Conditioning to use Oxygen as a fuel.

Why does all this matter? It is simple. MAXIMUM EFFORT. If you are going at maximum effort, you will use ATP as fuel first, and then on down the chain. This is important in that we are maximizing effort, and ability to perform well at what we do. How many of us actually slowly jog down the street, compared to sprinting as fast as we can away from a guy with a knife??

There is also the issue of post exercise energy consumption but I won't really get into that here.

Anyways, the point is this: Do something hard. Do it until you are tired. Take a short break. Do it again. Repeat. Do this for 10 - 20 minutes. This is "Conditioning" and not "Cardio".

The perfect example is Burpees. Do 100 of them as best you can (take breaks if need be). Take break as you need, but not long enough to lower your heart-rate a lot, just so you don't puke. Then continue.

There are many others. Tabata protocol (do an exercise for 20 secs, then take a 10 second break - then continue for 4 minutes), combining basic calisthenics into small circuits, etc. These are really only limited by your imagination!

Below I have included a list that includes my favorite Conditioning workouts - none of these include running of any type, and can easily be done in a small apartment and require very little room. Enjoy and feel free to add your own!

Conditioning Circuits
1)Magic 50
A)5 Snatches per arm
B)5 swings per arm
C)10 Burpees
For 5 full circuits (or more)

2)Work Capacity 101
A)5 Pullup
B)10 Medicine Ball Slams (20 Squats??)
C)20 Jumping Jacks
D)15 Burpees
Do as many times as possible for time limit. Try 10 mins, 15 mis and 20 mins.

3)Fast and Furious
A)10 Pullups
B)10 Swings per arm
C)10 Plyo pushups
D)10 Knee Tucks
Do as many times as possible for time limit. Try 10 mins, 15 mis and 20 mins.

4)No Excuses
A)Burpees (60 secs)
B)Pullups (60 secs)
C)Squats (60 secs)
D)Pushups (60 secs)
Do as many times as possible for time limit. Try 10 mins, 15 mins and 20 mins.

5) Workout 5
A)10 Burpees
B)10 Crunches
C)10 Squats
D)10 Pushups
Do as many times as possible for time limit. Try 10 mins, 15 mis and 20 mins.

6)Workout 6
A)110 Rope turns with Jump rope
B)10 Plyo pushups
C)15 Ball Slams
D)20 Lateral jumps over object
Do as many times as possible for time limit. Try 10 mins, 15 mis and 20 mins.

7)100 Burpee/Tabata Death
A)100 Burpees
B)Rest 2 mins
C)Tabata Squats (4 mins)
D)Tabata Pushups (4 mins)

8 ) Cindy (XFit)
A)5 Pullups
B)10 Pushups
C)15 Squats
D)Go for 20 minutes and count how many circuits

9)Chrissy
A) 30 Burpees/ 20 2-handed KBell Swings
B) 25 Burpees /25 2-handed KBell swings
C) 20 Burpees /30 2-handed KBell swings
D) 15 Burpees /35 2-handed KBell swings
E) 10 Burpees /40 2-handed KBell swings
F) 5 Burpees /45 2-handed KBell swings
Do for time.

10)Chrissy+++
A) 30 Burpees/ 20 2-handed KBell Swings/10 Snatches per arm
B) 25 Burpees /25 2-handed KBell swings /9 Snatches per arm
C) 20 Burpees /30 2-handed KBell swings /8 Snatches per arm
D) 15 Burpees /35 2-handed KBell swings/7 Snatches per arm
E) 10 Burpees /40 2-handed KBell swings/6 Snatches per arm
F) 5 Burpees /45 2-handed KBell swings/5 Snatches per arm
Do for time.

Basically, you need to decide how you put these circuits to use. I try and do a circuit as many times through as I can in 20 minutes, with breaks of a minute or so between circuits. This is most likely too much for a beginner, and perhaps doing 4 circuits and shooting for something like: 1st circuit do each exercise for 60 secs, second for 45 secs, 3rd for 30 secs, and 4th for 15 secs. Really, it is only limited by your imagination.

Also, feel free to add any of your own routines or just add your own favorites, so we can have a great little resource here for conditioning routines!!


Last edited by Dave.cyco on Sun Apr 07, 2013 2:41 pm; edited 1 time in total
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Re: Conditioning 101

Post by trainingforlife on Sat Dec 08, 2012 1:08 pm

Link to body weight workouts PDF 23 pages long
http://www.saskprocrossfit.com/SaskProHockey_LOGO_FEB17_2011.pdf

if you open the link look for October Breeze...

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Re: Conditioning 101

Post by Dave on Sat Dec 08, 2012 3:35 pm

That's one of your favorites is it?
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Re: Conditioning 101

Post by Iliander on Sat Dec 08, 2012 3:36 pm

Why does it include 500 sit-ups? :no:
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Re: Conditioning 101

Post by Dave on Sat Dec 08, 2012 4:11 pm

October Breeze looks ridiculous! That's not a training session! That's a torture session!
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Re: Conditioning 101

Post by trainingforlife on Sun Dec 09, 2012 3:40 pm

Dave.cyco wrote:October Breeze looks ridiculous! That's not a training session! That's a torture session!

Yea by far the hardest workout i've seen since the military

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Re: Conditioning 101

Post by trainingforlife on Sun Dec 09, 2012 3:51 pm

Sticky at top of page
http://board.crossfit.com/forumdisplay.php?f=7

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Re: Conditioning 101

Post by Cesar on Fri Dec 14, 2012 2:00 pm

Magic 50: 5 Snatches per arm, 5 swings per arm, 10 Burpees. For 5 full circuits (or more)

Work Capacity 101: 5 Pullup, 10 Jump Squats, 20 Jumping Jacks, 15 Burpees
Do as many times as possible for time limit. Try 10 mins, 15 mis and 20 mins.

Ross Is the Boss - Another workout inspired by work capacity 101
5 Pullups, 10 Prisoner Squats, 15 Mason Twists (L/R = 1), 20 Jumping Jacks 6x

Fast and Furious: 10 Pullups, 10 Swings per arm, 10 Plyo pushups, 10 Knee Tucks
Do as many times as possible for time limit. Try 10 mins, 15 mis and 20 mins.

No Excuses: Burpees (60 secs), Pullups (60 secs), Squats (60 secs), Pushups (60 secs)Do as many times as possible for time limit. Try 10 mins, 15 mins and 20 mins.

Workout 5: 10 Burpees, 10 Crunches, 10 Squats, 10 Pushups
Do as many times as possible for time limit. Try 10 mins, 15 mis and 20 mins.

Workout 6 - modified: 110 Rope turns, 10 Plyo pushups, 15 jump squats, 20 Lateral jumps over object. Do as many times as possible for time limit. Try 10 mins, 15 mis and 20 mins.

100 Burpee/Tabata Death: 100 Burpees, Rest 2 mins, Tabata Squats, Tabata Pushups

MORE ROSS: 4 rounds of 12 Burpees, 24 Pushups, 36 Squats, 400 Meter Run
Fortune 500: 100 burpees, 100 med ball slams, 100 pushups, 100 bw squats, 100 pullups or horizontal rows. Start with the 100 burpees and do whatever exercise you wish after that.

Evil 6: 6 x sandbag shoulder, 6 sandbag lunges, 6 mountain climber, 6 slams, 6 burpees, 6 x pull-ups. Repeat 11 x's as fast as you can.

Power of Five: 10 burpees, 20 slams or swings, 30 lateral jumps, 40 pushups, 50 squats. Repeat 5 times, as fast as possible.

10 Sets of HELL!: 10 dips, 10 BW squats, 10 burpees, 10 pushups, 5 chin ups. x10 - Try to do this in 20 minutes.

3Bs & RKs: 9x9 burpees, 8x8 box jumps, 7x7 burpees, 50 round kicks x 8

Burpee/Push up descending complex: 25 burpees, 24 pushups, 23 burpees, 22 pushups…11 burpees and 10 pushups.

Primal: Sprint 20m & 10 squat walk outs, 10 bear crawl (back to start), 10 burpees.
Repeat 9,8,7,6 etc.

Animal Crawls: 20 meters of duck walk, bear crawl, tiger walk, crocodile walk, leaping burpees (no PU), walking plank (kind of like a commando crawl) x 3

Beat the clock for 200 challenge: 5 burpees, 15 pushups, 15 sit ups, 15 kick thrus x4 for a total of 200 reps. Challenge is to beat 5 minutes.

Burpees variables: 10 Burpee Tuck Jumps, 10 Burpee box jump, 10 Burpee snatches, 10 Normal Burpee. x3

Random: 10 Burpees, 20 DB Swings, 200 Jump Ropes, 50 lateral jumps. X5

Running drills using a 400m track: 100m sprint/jog x2, 400m jog, 200m sprint/100m jog x2, 400m jog, 400m sprint/100m jog x2, jog 400m
"Here ya go Rikrock" burpees: Mountain Climber, regular, Tri w/no jump, Hindu w/2 push-ups, Scorpion w/2 push-ups, Renegade Man-makers w/25 lb. db's, 8-Count, Sit-thru. 20 of each.

Burpee complex: Ten of each - regular burpees, Dive bombers burpees, regular burpees, tuck jump burpees, regular burpees, tri-burpees, regular burpees, stealth kick thru burpees, regular burpees, broad jump burpees.

Erik's F'n Fifties: 50 of each - as few sets as possible: Pushups, Squats, Bicycle Crunches, Horizontal Rows, Bulgarian Split Squats w/35 lb db (25 each leg), Hyperextensions, Step- ups, Standing Horizontal rows w/45 lb. db, Dead lifts w/70 lb, Reverse Crunches, Burpees w/20 lb. vest.
Tabatta – each pair for 4 mins 20s/10s: Push-ups/ hor rows, squats/dead lifts, roll-outs/supermans, Dive bomber push-ups/chins, v-sits/kick thrus.
More Tabatta fun 1: Jump squat, Mountain climbers, Split squats, Sprawls.

More Tabatta fun 2: Spiderman pushups, Forward-reverse lunges, Dips, JJ box jumps.

More Tabatta fun 3: BW rows, Mountain climbers, Reverse lunges, Dips.

More Tabatta fun 4: Chins, Diamond pushups, Split box jumps, Alternating lunges.

More Tabatta fun 5: Dips, Split box jumps, BW good morning, Split box jumps.

More Tabatta fun 6: Burpees, Jumping Jacks, Mountain Climbers, V-ups

More Tabatta fun 7: Jump Rope, Burpees, BW Squats, Pushups

More Tabatta fun 8: Snatches, Swings (one handed, two handed, hand to hand switch)

More Tabatta fun 9: Clean and Presses, Squat and High Pulls, BW hor Rows, Squats

More Tabatta fun 10: Dive bombers, Squat Jumps, Pushups, Lunges

Burpees: Ascending pyramid 1,2,3…20
Burpees: Descending pyramid 20,19,18…1
Tabatta: Pushups/squats

Tabatta pull/push - upper: BW rows, Pushups, Dive bombers, Pull ups

Tabatta pull/push - lower: Split Bulgarian squats, Deadlifts – BW single leg, Jump Squats, Jump rope

Tabatta Death: Burpees, Mountain climbers, Tuck jumps, Split squats

MF routines: Romanian deadlift, Hang clean, Front squat, Overhead press, Overhead lunge. Pick weight you can do 10 reps of overhead press. 3 reps then next exercise, time the set. Perform 3 cycles.

Built for battle: Swings, Shoulder to shoulder press, BW row, Lunge with rotation, Tight core rotation, Reverse lunge with knee strike, Fighter push up (push up, opposite knee to elbow) Burpee to boxer guard. 3x10

Most efficient work out: Push up, Reverse lunge to overhead press, BW horizontal row, BW Squat. 60s, 45s, 30s.

MacGyver workout: 60s squats, 30s pushups, 60s walking lunges, 30s burpees, 60s lateral lunges, 30s mountain climbers, 60s dive bombers, 30s lateral jumps on step. X3

Weekend Warrior Workout Beginner/Intermediates: 5 pushups, 10 jump squats, 10 BW Hor rows. Complete 20 rounds – start at top of min, rest for the rest of the minute.
Weekend Warrior Workout Advanced/Hardcore: 5 dive bombers, 10 alternating jump lunges, 5 pullup. Complete 20 rounds – start at top of min, rest for the rest of the minute.

TABATTA routine for 6 weeks:
Week 1&2
A) dumbbell swings 45s/90s, Burpees 45s/90s. back and forth for 20 min
B) Swings 30s/60s, Burpees 30s/60s. Back and Forth for 20 min

Week 3 & 4 :
A) Jump rope 20s/10s, mountain climbers 20s/10s. Back and forth for 15 min
B) Jump rope 30s/15s, mountain climbers 30s/15s. Back and forth for 15 min

Week 5 & 6:
A) Sprints 45s/45s, jump squats 45s/45s. Back and forth for 20 min
B) Stadium step sprints 60s/60s, Burpees 60s/60s. Back and forth for 15 min

Tabatta Jump rope: 50s/10s x12

20 min interval cardio: 20s/10s high knee jump rope x8, 20s/10s burpees x8, 20s/10s jump lunges x8, 20s/10s long jump and 2 jump backs.

The Murph:
1 mile run. 100 pulls up, 200 pushups, 300 squats. 1 mile run.
1 pull, 2 push, 3 squat
2 pull, 4 push, 6 squat
3 pull, 6 push, 9 squat
4 pull, 8 push, 12 squat
5 pull, 10 push, 15 squat
4 pull, 8 push, 12 squat
3 pull, 6 push, 9 squat
2 pull, 4 push, 6 squat
1 pull, 2 push, 3 squat
x 4 rounds

Challenges:
Mon
100 pushup challenge
200 crunches challenge
150 dips challenge
Tues
50 pullups challenge
200 squats challenge
Wed
100 pushup challenge
200 crunches challenge
150 dips challenge
Thurs
50 pullups challenge
200 squats challenge
Fri
100 pushup challenge
200 crunches challenge
150 dips challenge
Sat
50 pullups challenge
200 squats challenge
Sun
Rest

Turbulance Training
50 prisoner squats
50 push-ups
25 jumps
25 leg curls
50 stability ball jackknifes
50 step- ups (25 per leg)
25 pull-ups
50 lunges (25 per leg)
50 close grip push-ups
50 body weight rows
50 squats
25 chin-ups

Interval Challenge: 4 rounds of 12 Burpees, 24 Pushups, 36 Squats, 400 Meter run
For time: 3 rounds of 100 rope turns, 5 divebomber pushups, 10 hindu squats, 10 body rows

TMK for time; Burpees 30s, Jumping jacks 30s, -Split jumps 30s, Burpees 30s, Jumping jacks 30s, Mountain climbers 30s. Rest 30s and complete x4.

"Burpee Mania"
5x burpees + 10x push-ups
5x burpees + 10x push-ups
10x burpees + 10x push-ups
10x burpees + 10x push-ups
15x burpees + 10x push-ups
20x burpees + 10x push-ups
15x burpees + 10x push-ups
10x burpees + 10x push-ups
10x burpees + 10x push-ups
5x burpees + 10x push-ups
5x burpees + 10x push-ups
for time

I think these are from Cheese
Day 1
-- 8 rounds of: --
1A. Deadlifts x 4
1B. Weighted Pullups x 4
1C. Overhead Presses x 4
Rest 3-5 minutes for strength training, for endurance keep the rests as short as possible

Day 2
-- 8 rounds of: --
1A. Squats x 4
1B. Bent Rows x 4
1C. Bench Presses x 4
Rest the same as above
Cycle repeats from there

Burpees/Pull ups/KB work: 10 burpees + 5 pull ups + 5 L&R swings + 5 L&R Snatch + 5 L&R C&P.

KB Work by CyCo:
Double swings
Double cleans
Double snatches
Double jerks or LCCJ

Walk with double KBs held overhead (amazing core and shoulder workout)
Double Farmer's walks/runs/lunges/jumps
Double simultaneous OH presses or alternating OH presses

Double front squats
Double overhead squats
Duck walks with double KB in racked position
Duck walks and presses
Pistols with KBs racked
Renegade Rows
Overhead squats
Two hands anyhow
Double KB get ups

Crossfit – Girls Names
Annie
50 – 40 – 30 – 20 – 10 For Time
Double Unders
Sit Ups

Angie
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

Barbara
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats
Rest 3 Mins
Repeat All For 5 Rounds

Chelsea
5 Pull Ups
10 Push Ups
15 Squats
On The Minute Every Minute For 30 Minutes.

Cindy (XFit): 5 Pullups, 10 Pushups, 15 Squats. Go for 20 minutes and count how many circuits

Chrissy: 30 Burpees/ 20 2-handed KBell Swings, 25 Burpees /25 2-handed KBell swings, 20 Burpees /30 2-handed KBell swings, 15 Burpees /35 2-handed KBell swings, 10 Burpees /40 2-handed KBell swings, 5 Burpees /45 2-handed KBell swings. Do for time.

Chrissy+++: 30 Burpees/ 20 2-handed KBell Swings/10 Snatches per arm, 25 Burpees /25 2-handed KBell swings /9 Snatches per arm, 20 Burpees /30 2-handed KBell swings /8 Snatches per arm,15 Burpees /35 2-handed KBell swings/7 Snatches per arm, 10 Burpees /40 2-handed KBell swings/6 Snatches per arm, 5 Burpees /45 2-handed KBell swings/5 Snatches per arm
Do for time.

Diane
21 – 15 – 9 Reps
225lb Deadlift
Handstand Push Ups

Elizabeth
21 – 15 – 9 Reps
135lb Clean
Ring Dips

Fran
21 – 15 – 9 Reps
Thruster 95lbs
Pull Ups

Frelen
5 Rounds for Time
Run 800m
15 Dumbbell Thruster
15 Pull Ups

Grace
135lb Clean & Jerk
30 Reps

Helen
3 Rounds For Time
Run 400m
21 Kettle Bell Swings 55lb
12 Pull Ups

Isabel
135lb Snatch
30 Reps

Jackie
1000m Row
50 Thruster 45lbs
30 Pull Ups

Karen
For Time
150 Wall Balls 20lbs

Kelly
5 Rounds For Time
Run 400m
30 Box Jumps
30 Wall Balls 20lbs

Linda
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 of
1.5x Body Weight Deadlift
Body Weight Bench Press
3/4x Body Weight Cleans

Lynne
Bodyweight Bench Press Max Reps
Pull Ups Max Reps
5 Rounds For Max Reps

Mary
5 Handstand Push Ups
10 One Legged Squats (Pistols)
15 Pull Ups
As Many Rounds As Possible (AMRAP) in 20 Minutes

Nancy
5 Rounds For Time
400m Run
15 Overhead Squat 95lbs

Nasty Girls
3 rounds for time of:
50 Squats
7 Muscle-ups
135 lb Hang power cleans, 10 reps

Nicole
400m Run
Max Rep Pull Ups
As Many Rounds As Possible (AMRAP) in 20 Minutes – Note the pull ups completed in each round.

440 PUSH UPS
Numbered cards have a value of the number showing
2 + 3 + 4 + 5 + 6 + 7 + 8 + 9 + 10 = 54
Face cards have a value of 10
Jack = 10, Queen = 10, King = 10
Three face cards x 10 = 30
Aces have a value of 16
Ace = 16
Numbered cards + Face cards + Aces = 100
54 + 30 + 16 = 100
There are four suites of cards
Four suites of cards x 100 = 400
Jokers have a value of 20
Two Jokers x 20 = 40
400 + 40 = 440 Total

Routines as Per Superdog!

4 ROUNDS OF: BARBELL COMPLEX
1A. Upright Row x 6
1B. Snatches x 6
1C. Squat and Press x 6
1D. SLDL x 6
1E. Bent Row x 6
Rest periods were 30 seconds for the first and 45 seconds for the rest. --
4 ROUNDS OF EMOTM OF:
2A. Squat Jump (two 35# DB's)
2B. Zercher Squats (155#)
4 ROUNDS:
3A. Wall Sprint x 15 seconds
3B. Pushups w/feet in chair x 6

3 ROUNDS OF: MEDICINE BALL COMPLEX
-- all with a 25# med-ball --
1A. High Pull Burpees x 6
1B. Clean and Press Burpees x 12
1C. American Swings x 6
1D. Bent Rows x 6
-- 30 seconds rest --
3 ROUNDS OF:
2A. ATG Squat Jump (110#) x 5, 4, 3
2B. High Step-up (25#) x 5/5
-- 30 seconds rest --
3. NG Pullups, 3 x 5

4 ROUNDS OF EMOTM:
1A. High Pull
1B. Wide NG Pullups
4 ROUNDS OF EMOTM: --
2A. Deadlift
4 ROUNDS OF EMOTM: --
3A. Double DB Overhead Press
3B. Thrusters

Burpees and KB swings – 10:1 back to back for time.

3 rounds for time: 8 burpees, 8 KB high pulls, 6 burpees, 6 kb high pulls, 4 burpees, 4 kb high pulls.

Ross’ carry, run, lift
400 meters sandbag carry
400 meter run without sandbag
Sandbag clean and press x 10
3 rounds as fast as possible. No rest between sets.

Sandbag training;
Perform each set with 60-90 seconds rest in between sets and exercises.
A: Zercher Clean (100lb) - 5 x 5-8
B: Alternating Shouldering (100lb) - 5 x 5-8ES
C: Shoulder Get Up (100lb) - 5 x 5ES
D: Squat to Shoulder to Shoulder Press (100lb) - 5 x 5-8ES
E: Sprawl to Clean to Press (100lb) - 5 x 10
F: Side Grip Clean to Press to Squat (50lb) - 5 x 10-15
G: Crush Grip Clean (1-Hand) (50lb) - 5 x 10ES
From Sbslider- 100 burpees, 90 jumping jacks, 80 split jumps, 70 kick thrus, 60 mountain climbers, 50 body weight squats, 40 pushups, 30 v-ups, 20 jumping pull-ups, 10 horizontal rows
Sweaty Dog: 5 pull ups, 10 Hindu pushups, 15 KB swings, 20 Hindu squats x 6 rounds


Last edited by Inca Warrior on Fri Dec 14, 2012 2:06 pm; edited 1 time in total (Reason for editing : If anyone can think of another way to compact this by all means)
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Re: Conditioning 101

Post by ccheatum on Mon Nov 11, 2013 11:51 am

This list is still missing one of my favorites, the Deck o' Cards! Pick four exercises and assign them to the suits in the deck. Shuffle a deck of cards well. Start at the top card a flip it over. Do the exercise corresponding to that suit for as many reps as the value of the card. Face cards are 10 and aces are 11. For extra fun pick something tough and use that for the jokers.

As an example,

Hearts - Pushups
Spades - Squats
Clubs - Inverted Rows
Diamonds - Mountain Climbers
Jokers - 10(or 20 or 25 or you get the idea…) Burpees

Keep flipping over cards until you complete the whole deck. Any 4 exercises will work. Just go hard the whole way through. I think my best time on a deck workout is around 20 min, but many others around here can go faster than that. These are intense workouts and are also both fun and scalable because you can choose any exercises you like and can manage to do for that many reps. Mike has even done a lot of these with the weighted vest on…try it!
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