20 min work out - ideas?

King of Kings

Hi

just about dragged myself away from the glorious 3/6 meal debate -

I'm looking for something to replace my 5k lunchtime workout ( i do 3 a week)
( I use jackie Skellys at lunch )

Currently my training involves:

Weights - 3 days a week (tues, sat and sun) at present mid way through Defrancos built like a bad ass program,

Kickboxing 3 days a week - monday , thurs and friday (80 mins long except fri which is 2 - 2 1/2 hours) and also the 5 k runs (which happen tues, weds and thurs)

so some days I'll train twice a day.

anyway my goals are to improve fitness for a few fights this summer. i need to drop some weight but I'm sure my diet will take care of that.

So I was wondering on some thoughts/ideas on replacing some of the 5k runs - I can get bored with them.

some people have mentioned metcons - i had a look on crossfit and got soem ideas? so perhap if anybody could suggest ones they use - or anything else.




thanks

newby.204

http://boards.ie/vbulletin/newreply.php?do=newreply&noquote=1&p=66766806

follow link and go to sample workouts!!

King of Kings

sorry link isn't what i expected. it is a reply to this thread link

TommyKnocker

This is one I do and like. I do 2 rounds for time. usually takes 16 minutes & 21 minutes.

I also modified it slightly, as instead of doing 50 burpees I do 25burpees and 25 squat thrusts with 2 x 16kg KB's.

https://www.youtube.com/watch?v=SRpbM9nzDcM

Really knocks the stuffing out of ya


Best Regards,

M

Colm_OReilly

http://www.vimeo.com/7162213 - originally used to help an MMA fighter get faster for an match.

"The Chief" is also a good one. 3 minutes to complete as many rounds as possible of 3 power cleans, 6 push ups, 9 air squats. Rest one minute and repeat for a total of 5 rounds.

"Cindy" is also a great staple.

Most of our metcons fall in the 5-15 minute range, so you could check out our archive and find the ones that appeal to you.

Any questions, just ask,
Colm

King of Kings

nice one lads. got plenty of ideas there.

chadmustang

Tabata Front Squats.. Although you'll do it once and never go back
20 sec work 10 sec rest x8
4 minutes of hell

dinorebel

chadmustang wrote: »

Tabata Front Squats.. Although you'll do it once and never go back
20 sec work 10 sec rest x8
4 minutes of hell

Hi I am wondering if the principal behind this would work for other exercises I am concentrating more on cardio than weights and think it would be ideal on a rowing machine(concept2)

d'Oracle

dinorebel wrote: »

Hi I am wondering if the principal behind this would work for other exercises I am concentrating more on cardio than weights and think it would be ideal on a rowing machine(concept2)

Yes. I can confirm it will work.
Just make sure those 20 sec are flat, the fudge, out.

Another good exercise in rower based self flagellation is 3x500m rows.
As fast as you can, rest as needed between attempts.

TommyKnocker

d'Oracle wrote: »

Yes. I can confirm it will work.
Just make sure those 20 sec are flat, the fudge, out.

Another good exercise in rower based self flagellation is 3x500m rows.
As fast as you can, rest as needed between attempts.

Or how about 12 x 80 seconds on with 60 seconds active recovery. I would usually be aiming for around 370m-380m in the 80 seconds.

28 minutes of pain :D and you collapse off the rower, but it's all good.

M

d'Oracle

Basically utilise the rower to smash yourself up, would be the general gist.

chadmustang

dinorebel wrote: »

Hi I am wondering if the principal behind this would work for other exercises I am concentrating more on cardio than weights and think it would be ideal on a rowing machine(concept2)

Give it a try. Thats all I can say, it's a serious workout and you're done in 4 minutes. Just go to the gym, stretch out and all that jazz and go for it.
Its good for rowing as it allows you to do more work in less time, but the front squats are by far the hardest thing I've ever done
(apart from the prowler I recently bought!)

From an article be Dan John on T-Nation a few years ago:

"Tabata is the name of a Japanese researcher who discovered an interesting way to increase both anaerobic and aerobic pathways at the same time. It's one of those strange training programs that seems to fit across disciplines: it's excellent for bicyclists, speed skaters, Olympic lifters, or the person looking to lose fat quickly.
This training method is so simple, yet so incredibly difficult, that athletes tend to try it once, acknowledge its greatness, and then vow to never speak its name again."

Let me know what you think about it!!

dinorebel

chadmustang wrote: »

Give it a try. Thats all I can say, it's a serious workout and you're done in 4 minutes. Just go to the gym, stretch out and all that jazz and go for it.
Its good for rowing as it allows you to do more work in less time, but the front squats are by far the hardest thing I've ever done
(apart from the prowler I recently bought!)

From an article be Dan John on T-Nation a few years ago:

"Tabata is the name of a Japanese researcher who discovered an interesting way to increase both anaerobic and aerobic pathways at the same time. It's one of those strange training programs that seems to fit across disciplines: it's excellent for bicyclists, speed skaters, Olympic lifters, or the person looking to lose fat quickly.
This training method is so simple, yet so incredibly difficult, that athletes tend to try it once, acknowledge its greatness, and then vow to never speak its name again."

Let me know what you think about it!!

Well that went well(not)I decided to try it at home last night so did the squats while holding a 10kg plate to my chest.My legs now feel like I am wading through treacle and I spent the 1st half hour afterwards thinking I was about to have a stroke.

TommyKnocker

dinorebel wrote: »

Well that went well(not)I decided to try it at home last night so did the squats while holding a 10kg plate to my chest.My legs now feel like I am wading through treacle and I spent the 1st half hour afterwards thinking I was about to have a stroke.

Sounds to me like you got the intensity just right :D


M

chadmustang

dinorebel wrote: »

Well that went well(not)I decided to try it at home last night so did the squats while holding a 10kg plate to my chest.My legs now feel like I am wading through treacle and I spent the 1st half hour afterwards thinking I was about to have a stroke.

That's generally how you'll feel alright. Either way it's a beast of a conditioning workout every once in a while!

dinorebel

chadmustang wrote: »

That's generally how you'll feel alright. Either way it's a beast of a conditioning workout every once in a while!

It's going to be a once in a while thing for sure.24 hours later I can still feel my legs protesting.I think I may try some of the cardio variations rowing/bike ect and leave the squats as maybe a once a month blowout as they are just brutal.

G86

dinorebel wrote: »

My legs now feel like I am wading through treacle and I spent the 1st half hour afterwards thinking I was about to have a stroke.

This made me laugh knowingly