Quick Workouts - Training When You Don't Have Time To Train

Hanley · 29-10-2014 8:26pm #1

One of my coaches arrived in today after a 'mare of a time. Everything that could go wrong for him did go wrong, so he was left with no time to train all day and felt like sh*t as a result. We'd 20 minutes spare between classes, so I got him to do the following workout.

Result? Completely written off, but felt awesome for it.

So let's post up some workouts that can be done in < 15 minutes and fulfil the following criteria;

> 2 or 3 movements
> mostly compound exercise
> 1 compound upper, and 1 compound lower
> rep range that allows you to get a minimum of 5 rounds done
> non competing movements (for example, barbell rows wouldn't work below because they'd fry your back for front squats)
> both movements should be roughtly equivalent difficulty wise (manipulated by weight or rep scheme)

10350429_10152776466605115_8735467169327510137_n.jpg?oh=1ccc4e361e7b1de31b56df23708e41ee&oe=54DF9384

10350429_10152776466605115_8735467169327510137_n.jpg?oh=1ccc4e361e7b1de31b56df23708e41ee&oe=54DF9384

Hanley · 29-10-2014 8:27pm

PS - that is DECEPTIVELY hard. Try it, and I guarantee you will curse me afterwards.

Hanley · 29-10-2014 8:28pm

The other one we did;

12 minute round of:
A1) GHR x5
A2) Standing DB Press x8

Alf Veedersane · 29-10-2014 9:07pm

Hanley wrote: »

PS - that is DECEPTIVELY hard. Try it, and I guarantee you will curse me afterwards.

Nothing deceptive about it.

Pretty sure I'll be doing these while time is short the next while, so...f*ck you in advance

Frank Bullitt · 29-10-2014 9:36pm

Depending on time, I go with an old workout that a trainer gave me.

All super sets for 8 reps for 5 rounds.

Bench
Chin Ups
Incline Flies
Upright Row
Pullovers.

Got it done in around 25 minutes, beautiful pump, and nice conditioning from it.

Mellor · 30-10-2014 12:20am

I'm doing a lot of upper/lower superset at the moment. Each workout consists of 4 pairs.
If time was short, a couple of the pairs would work well in an ARAP fashion. Some are very similar to what you've listed already.

EMOM for 10 mins (5 of each)
A1. 20m Prowler
A2. Chins x 5

Scale prowler weight and chin reps as required

LuckyLloyd · 30-10-2014 12:40pm

If your gym has this humble piece of equipment and you're in a rush by all means click on New Workout -> Intervals Distance -> 500m with 1:00 rest time and do 7 of them. Bish bash bosh. ~21minutes and a good conditioning session under your belt.

Hanley · 30-10-2014 2:28pm

LuckyLloyd wrote: »

If your gym has this humble piece of equipment and you're in a rush by all means click on New Workout -> Intervals Distance -> 500m with 1:00 rest time and do 7 of them. Bish bash bosh. ~21minutes and a good conditioning session under your belt.

> 500m x3 w/ 90s recovery for total time
> 150m x10 w/ 30, 45 or 60s recovery, aim to get each round under 30s

Inspector Coptoor · 30-10-2014 4:06pm

This one is from Dan John.

Called the Eagle.

Double KB farmers walks x 20m
Double KB front squats x 8 reps
Repeat x 8 rounds
2 x KBs - try 2 x 24kgs (I've managed 16s - it's awful)

You could follow it up with a swing/push up ladder.
10 swings
1 push up
10 swings
2 push ups
.......
Up to 10 push ups

Hanley · 30-10-2014 4:20pm

Inspector Coptoor wrote: »

This one is from Dan John.

Called the Eagle.

Double KB farmers walks x 20m
Double KB front squats x 8 reps
Repeat x 8 rounds
2 x KBs - try 2 x 24kgs (I've managed 16s - it's awful)

Looks SO horrible. You're not allowed put them down either right?

Inspector Coptoor · 30-10-2014 4:24pm

Exactly - forearm pump is sick

kevpants · 31-10-2014 11:35am

What's the training effect of something like this though? Is this really just something to mentally tick the box that says "trained today"?

My own view is if I don't have time to train I don't train and when I do have time I make the absolute most of it and don't waste my time doing things I'm not 100% sure won't illicit some kind of effect that will help me achieve my goals.

If what you're trying to achieve takes a certain amount of volume or intensity, is there any point in doing a 15 minute workout?

My running training and researching that has tuned me in to the concept of "junk miles", this is the phenomenon of enthusiastic runners going too long or too hard on runs, or even just running for the sake of it because they feel lazy if they don't. It made me realise a lot of strength athletes are doing "junk reps" or even "junk sessions" in the name of training for the sake of it rather than doing the right things in training.

Hanley · 31-10-2014 11:52am

kevpants wrote: »

What's the training effect of something like this though? Is this really just something to mentally tick the box that says "trained today"?

My own view is if I don't have time to train I don't train and when I do have time I make the absolute most of it and don't waste my time doing things I'm not 100% sure won't illicit some kind of effect that will help me achieve my goals.

If what you're trying to achieve takes a certain amount of volume or intensity, is there any point in doing a 15 minute workout?

My running training and researching that has tuned me in to the concept of "junk miles", this is the phenomenon of enthusiastic runners going too long or too hard on runs, or even just running for the sake of it because they feel lazy if they don't. It made me realise a lot of strength athletes are doing "junk reps" or even "junk sessions" in the name of training for the sake of it rather than doing the right things in training.

It was never intended for strength athletes with big goals. It's for a normal person who just wants to get something in for;

> mental benefit
> to feel good
> practice the movements
> get stronger / leaner (..which will happen to an extent in beginner / intermediates even with abbreviated sessions)

FWIW - I'm the same as you. I'f I'm not doing a proper session - I'm not training.

Hanley · 31-10-2014 11:52am

Another one for ya;

12 minutes
A1) Sumo Deadlift x5
A2) Push Up / Dip Variation x5

Alf Veedersane · 31-10-2014 11:54am

kevpants wrote: »

What's the training effect of something like this though? Is this really just something to mentally tick the box that says "trained today"?

My own view is if I don't have time to train I don't train and when I do have time I make the absolute most of it and don't waste my time doing things I'm not 100% sure won't illicit some kind of effect that will help me achieve my goals.

If what you're trying to achieve takes a certain amount of volume or intensity, is there any point in doing a 15 minute workout?

My running training and researching that has tuned me in to the concept of "junk miles", this is the phenomenon of enthusiastic runners going too long or too hard on runs, or even just running for the sake of it because they feel lazy if they don't. It made me realise a lot of strength athletes are doing "junk reps" or even "junk sessions" in the name of training for the sake of it rather than doing the right things in training.

I'd consider them more along the lines of metcons than strength training.

Given that 'junk' applies if there is no purpose, it becomes a question of whether or not there is a purpose to a metcon.

Quick Workouts - Training When You Don't Have Time To Train

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