Warm-up (joint mobility for me)
3 rounds x 10 reps of the following exercises (choose a variation for all exercises so you can do 10 reps):
-Push-ups (e.g., ring push-ups, ring archer push-ups, clapping/plyometric pushups, one-arm)
-Bodyweight rows (e.g., ring rows, weighted rows)
Then
3 rounds of:
-30 second side plank Right/Left
Rest as little as possible between exercises, and 60-90 seconds between rounds.
Post total workout time, pistol (one leg squat) version, push-up variant, and body weight row version. You can use the jump to flow into the pull-up (use momentum). A note on the burpees with pull-ups - I was introduced to these in Jeff Martone's Tactical Athlete Pull-up System DVD where he goes over many creative variants and calls them "Multi-level Circuits."
19:54. 3 rounds of Pistols (front foot heel tap for balance), Push-ups (4 ring archer pushups / 6 ring pushups), bodyweight ring rows (slight bend in knees to decrease difficulty slightly). 3 rounds of burpee/plank circuit. Be sure to engage the core and whole body when performing pistols. Make the burpees and pull-ups explosive and fast!
ReplyDeleteThat time does not include warm-up/cool-down.
Overall, I really liked the workout, I got my heart rate up, and got done relatively quick which was good. As I progress I may just add rounds and/or decrease rest time. I find that when I keep my workouts around 20-30 minutes I push it very hard for that time, and it isn't an overly daunting task...so I usually do great quality, high intensity work. I'm sure I'll do some workouts when the total time gets closer to 40 minutes, but that's about as high as I want to go on a regular basis.
I'll post my time, when I get my notes from the workout. But I wanted to let you know I completed it! I have very sore quads from those pistols squats. I performed 10 with each leg in a round, but had to use support to hold onto for me to have stability and to get low. They were still excruciating, as I struggled on the tenth one each time! Nice suggestion here. I also enjoyed doing 5 bur-pees with pull-up. I kind of feel more animalistic/pure-toughness doing that exercise.
ReplyDelete16:50 - This did not include my warm-up. I did the first series in 8:17 with 1:30 rest and 7:03 for the second series of 3 rounds.
ReplyDelete