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Old 06-11-2008, 03:58 PM   #61
Harry Mott
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Re: new workouts

9-15-21 reps of:
HSPU
Clapping Push ups/ Normal
Burpees
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Old 06-12-2008, 09:59 AM   #62
Stuart Buck
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Re: new workouts

Here's a great one:

5 rounds for time:
15 reps, 75-pound thrusters.
15 reps. 75-pound sumo deadlift high pull.
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Old 06-12-2008, 02:02 PM   #63
Stuart Buck
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Re: new workouts

Another one: Tabata burpees.

It's important for these to leave out the pushup. The whole point of Tabata intervals is to attain maximal stress on your anaerobic/aerobic systems, and IMHO this only happens when you're engaging the large muscles in the legs at a sprint pace, as fast as possible. Adding a pushup means the legs aren't moving as absolutely fast as possible.

Aim for 12-13 burpees per 20-second segment. And jump as high as you can on each jump (again, this is about maximal effort, not pacing yourself). In fact, one way to up the intensity even more is to throw some tuck jumps in there.

For me, doing Tabata burpees like this makes Tabata squats feel like a gentle stroll. I'm absolutely not kidding.
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Old 06-25-2008, 11:46 AM   #64
Michael Polutta
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Re: new workouts

Quote:
Originally Posted by Stuart Buck View Post
5 rounds for time:
15 reps, 75-pound thrusters.
15 reps. 75-pound sumo deadlift high pull.
I did this one, but added 15 reps of 28" box jump in each of the 5 rounds. I expect my legs to be feelin' it tomorrow! Thanks for a great workout.
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Old 06-26-2008, 09:50 PM   #65
Shane Steinert-Threlkeld
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Re: new workouts

Quote:
Originally Posted by Stuart Buck View Post
Another one: Tabata burpees.

It's important for these to leave out the pushup. The whole point of Tabata intervals is to attain maximal stress on your anaerobic/aerobic systems, and IMHO this only happens when you're engaging the large muscles in the legs at a sprint pace, as fast as possible. Adding a pushup means the legs aren't moving as absolutely fast as possible.

Aim for 12-13 burpees per 20-second segment. And jump as high as you can on each jump (again, this is about maximal effort, not pacing yourself). In fact, one way to up the intensity even more is to throw some tuck jumps in there.

For me, doing Tabata burpees like this makes Tabata squats feel like a gentle stroll. I'm absolutely not kidding.
I agree completely on this one.

I've done tabata burpees both w/ and w/o the pushup (did them with it today) and they are not easy either way!

But your reasoning is probably right on leaving out the pushup. I only made it through 6 rounds w/ the pushup (should have finished the last two, i'm kinda mad about that now) and the reps suffer way too much and the pace slows down as you get tired way more than if you do the leg-only burpee.

Next time I do tabatas, I think I'm going to do burpees w/o pushups and do pushups alone (it's very important that you maintain good form with your speed and don't sacrifice form for speed). Didn't do pushups today in favor of medball throws.
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Old 06-27-2008, 11:22 AM   #66
James Forshaw
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Re: new workouts

21-15-9
225lbs deadlifts
Burpees

Did it in 5:17, but there's no way I'd have got that without knowing Sean's time before it. Simple, but it hurt a fair bit more than Diane.
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Old 06-28-2008, 02:19 PM   #67
Brad Rasmussen
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Re: new workouts

Here's a good one to do at a high school track area that I made up:

3 rounds for time
400m run
5 tire flips(as long as the football team leaves the tires out)
10 pullups(I found a bar that would work under the bleachers)
15 box jumps(bring your own plyo box or use the bleacher steps)
20 air squats
25 pushups
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Old 06-29-2008, 11:03 AM   #68
Alan Kalbarczyk
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Re: new workouts

5 rnds
5-135# sdhp
10-ring dips
5-135# thrusters

altered for heavier poundage
3 rnds
5-300# dl's
12-hspus
12-pull ups
5-135# thrusters

just a slight change here also
5rnds
7-135# hang squat cleans
10-chest slap push ups

Ive done the three above in the last 2 1/2 weeks
and the bottom 2 will be done this week.
The first one will but grace gone wrong wont be done
till after the holiday weekend.

3 rnds
25-hand over hand towel pullups (1 hand over = 1) or 2 rope climbs
25-70# db or 2 pood kb swings
25-burpees
25-95# sdhp (undecided if I want to include these if not it will be 4rnds)

Grace gone wrong
3rnds
10-pull ups
10-135# c&j
10-20" box jumps
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Old 06-29-2008, 03:37 PM   #69
Travis Hall
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Re: new workouts

Did this today:

Bicycle lever*- 3 sets of ten
~3min rest between sets

Immediately followed by:

3 sets of 20 ring pushups
As little rest as necessary

Immediately followed by

3 sets of:
30sec each side- one arm, one leg plank hold
1min regular plank hold.
No rest.
Hold for one side, switch to other, then put limbs down for the last minute hold. Thatís a set.
Rest as little as needed.

My abs were having seizures.


* Bicycle lever. Rings or bar- go into inverted hold, pull one leg back and lower into a proper front lever with one leg tucked. Slowly extend tucked leg while retracting straight leg, 1 rep. Do this ten times.
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Old 07-07-2008, 01:01 PM   #70
Sean Dunston
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Re: new workouts

Quote:
Originally Posted by James Forshaw View Post
21-15-9
225lbs deadlifts
Burpees

Did it in 5:17, but there's no way I'd have got that without knowing Sean's time before it. Simple, but it hurt a fair bit more than Diane.

Good job, James!
It sucks to go first b/c then everyone going after you knows what time they have to beat.

I just got back from a 23 day, +/-8,000 mile motorcycle road trip.
I was totally off the Zone and did zero WODs the entire trip.
I think I'm gonna die tonight at my affiliate -- this is what is posted as our WOD:

21 OHS @ 95#
3 Burpees
18 OHS
6 Burpees
15 OHS
9 Burpees
12 OHS
12 Burpees
9 OHS
15 Burpees
6 OHS
18 Burpees
3 OHS
21 Burpees
For time.
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