Monday, March 26, 2007


These workouts are in the 3 to 10 minute range and though not executed quite as explosively as the workouts in the previous section still require a very hard effort and as much intensity as possible while maintaining form and complete range of motion.


DB Thruster (35)
Ring Dips
KB Swing (52)
Rounds of 15, 12, 9


Press (7-5-3) (85 lbs)
Push Press (7-5-3)
Push Jerk (7-5-3)
Rounds of 21-15-9

Clean or unrack a barbell to the clean position and press it 7 times, push press it 7 times then push jerk it 7 times (21 reps) and then do 21 pullups. Then do 5 of each with 15 pullups and 3 of each with 9 pullups.


DL + Box Jump (190)
Push Press
Rounds of 15-12-9


5 Tire Jumps
10 KB Swings (52)
15 Sledgehammer Hits
5 rounds for time


DB Snatch
DB Clean and Jerk
Alligator Crawl (approx. 30 feet)
Rounds of 15-12-9


3 Power Clean (135)
Sprint 50 yards
3 Push Press (2 x 52 lb KB)
Sprint 50 yards
5 rounds for time

Mr. Rabbit

Put two big tires side by side with about 2 feet of distance between them. On the long axis put a barbell loaded to 135 or whatever you want to clean. On the narrow axis (one of the ends) put a pair of 45 lb dumbbells or whatever you want to use for thrusters and a Dynamax ball to check for squat dept. Hop in and out one of the tires and go to your clean and do 5 reps. Then hop through both sets of tires to your thruster weights and do 5 thrusters. Repeat this 5 times alternating back and forth between cleans and thrusters.


500 Row
40 Air Squats
30 Situps
20 Pushups
10 Pullups

This is done as a single round for a beginner’s baseline workout and should be under 10 minutes. Two rounds makes it Double Play and that is in the Medium section. Three rounds makes it a Hat Trick and a long Medium or a short Long. Finally you can do 4 rounds which is called Quad Runner and with this one rotate the rep count exercise to exercise for each round.


7 Thrusters (75)
7 Pullups
7 Burpees
7 Rounds for Time


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