25 Repetition Roulette

By Ross Enamait - Published in 2003

25 Repetition Roulette is a challenging workout which is excellent for those days when time is limited. There are no more excuses to skip out on strength and conditioning.

To view this workout, simply click the link below. The workout will open in a new window as an Adobe PDF file.

25 Repetition Roulette
http://www.rosstraining.com/25reproulette.pdf

As you will see from the PDF file, this routine consists of the following:

• Perform a complete Burpee with a sandbag placed directly in front of you
• Upon landing from the Burpee jump, immediately grab the sandbag
• Clean the bag to your shoulders, and press it overhead
• Perform a lunge with each leg while holding the bag overhead
• Drop the bag back to the floor and proceed with another Burpee
• Repeat the entire sequence without rest for 25 repetitions

The limiting factor in this sequence is the overhead lunge. If you do not wish to perform this exercise, you can cradle the sandbag next to your chest while performing the lunge. This will allow you to handle more weight.

This routine provides several benefits. After performing a set of explosive burpees, you will be required to exert strength by cleaning and pressing the sandbag. You will then continue with a left and right leg lunge. This brief sequence will essentially target the entire body. Your goal is to perform this routine as fast as possible. This routine will do wonders for overall work capacity. You will be required to produce power despite the fatigue produced from the burpee portion of the routine.

Combat athletes must learn to display and maintain power despite fatigue. There are no timeouts inside the ring. This routine will train you to push through the fatigue, while continuing to exert power.

In the 10 to 15 minutes required for this routine, you will have performed more than most individuals achieve in 1-hour. You can perform this routine 2 to 3 days per week. I recommend this routine with a heavy sandbag. Increase the weight of the bag as your strength improves.

About the Author - Ross Enamait is an innovative athlete and trainer, whose training style is among the most intense that you will find. Ross is committed to excellence and advancements in high performance conditioning and functional strength development. He has a sincere interest in helping today's athlete in their quest for greatness.

Ross has authored several training manuals, and is available for private training in the New England area. You may contact him directly at