WEEK 11 WORKOUT: by roudenleiw 9th December 2007

Special treat this week! TWO workouts, yay!

The first is called "Jelly Legs, I tried it out two days ago and still feel it in my legs. It's really simple:

1 burpee - 14 squats
2 burpees - 13 squats
3 burpees - 12 squats
.
.
.
15 burpees - no squats
14 burpees - 1 squat
13 burpees - 2 squats

It's a nice and simple workout. Rest comes as needed. The number of reps can be adjusted easily.

The second proposition is a strength workout:

A - 4 sets
A1. One Arm Pushups - 4 reps
A2. Power Overs - 8 reps

B - 4 sets
B1. One Legged Squats - 4 reps
B2. Knee High Drill (like a knee high dumbbell press without the DBs) - 8 reps per side

C - One set
C1. Chin Up/Pull Up pyramid (1 chin up, 2 pull ups, 3 chin ups, 4 pull ups,...)

Finisher - Bear crawl

Add weight to the one arm push ups and squats to adapt the workout to your skills. Replace them with weighted two arm pushups + squats if you lack the necessary strength. Don't forget to warm up before attempting this workout!

It's short, but when done with the right intensity it kicks massive ass.

PLEASE DO NOT REPLY TO THIS THREAD, IT IS FOR ARCHIVING WORKOUTS ONLY.

_________________
Want some ideas or challenges, check out The Workout of the Week thread in the Strength and Conditioning forum. http://www.rosstraining.com/forum/viewtopic.php?t=23585
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WEEK 12 WORKOUT: Provided by Beev via Ross via Ross' brain.

Sandbag Interval Challenge

4 Rounds of the following:

400 Meter Run
Sandbag Clean & Press x 10
Burpee x 12

"Done this workout many times, its a killer!" Beev

From the Ultimate Training for the Ultimate Warrior book:

"Perform this workout on a 400 meter track, using a 100lb sandbag. The goal is to complete the 4 intervals as fast as possible.

This challenge requires an explosive lift immediately after a 400 meter run. You will be exhausted from the run, but must continue by cleaning & pressing the sandbag. You will then continue to train muscular endurance by performing a set of 12 burpees. Inside the ring, you will require Anaerobic Strength & Endurance, as well as the ability to explode with power, despite tremendous fatigue. This workout will prepare you!"

Note: It you don't have somewhere to do 400 metres then sub with 16x25m shuttles or 60 secs band sprints.


PLEASE DO NOT REPLY TO THIS THREAD, IT IS FOR ARCHIVING WORKOUTS ONLY.

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Want some ideas or challenges, check out The Workout of the Week thread in the Strength and Conditioning forum. http://www.rosstraining.com/forum/viewtopic.php?t=23585
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CHRISTMAS WORKOUT: By Shootfighter 23rd December 2007

This is one continuous session lasting 33 mins, you may need to reset your timers during the 4th and 8th rest periods to accomodate for the interval changes, unless you have 3 timers

4 X 3 MIN ROUNDS (1 min rest between) consisting of:

-2 mins Heavy Bag
-30 seconds straights knees*
-30 seconds burpees

*in fighting stance perform forward knee strikes, alternate each leg, focussing on solid technique and power. You can strike into the palm of your hands above waist height. If you watch this youtube clip of the fighter shadow boxing you'll see the technique 5 seconds in[/url]http://www.youtube.com/watch?v=3nfSSKR-ysQ[url]

4 x 2.30 MIN ROUNDS ( 45 secs rest between) consisting of:

-1.30 mins Heavy Bag
-30 seconds up-downs*
-30 seconds burpees

*Some you will have seen up-downs in FTC but in case you haven't see the link. You should be aiming to drop down every 6-10 steps and go with real intensity for the full 30 secs
[url]([url]http://www.youtube.com/watch?v=7C4DLFUy4jU[/url][/url]

4 x 2 MIN ROUNDS (30 secs rest between) consisting of:

-1.00 min Heavy Bag
-30 seconds bodyweight squats
-30 seconds burpees

PLEASE DO NOT REPLY TO THIS THREAD, IT IS FOR ARCHIVING WORKOUTS ONLY.

_________________
Want some ideas or challenges, check out The Workout of the Week thread in the Strength and Conditioning forum. http://www.rosstraining.com/forum/viewtopic.php?t=23585
And more in the Archives...
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WEEK 13 WORKOUT: provided by duran and BigD1487: 6th Jan 2008

Ok, so for 13th edition of the Workout of the week there's double whammy of workouts. One, from duran, is more combat arts orientated, the other from BigD is mostly body weight. So hopefully, something here for everyone.

Here we go...

1: Enter Sandman: duran

You will need -
A sandbag
A pair of MMA gloves
A padded floor

The round length is 2 minutes, with 30 seconds rest between rounds. The number of rounds is at your discretion, I done 8 rounds at maxinmum intensity.

The exercises are as follows.

Up-Downs/Burpees x 10
Sandbag Shouldering x 10
Sangbag Clean and Press x 10
Sandbag Tackle Ground and Pound x 10 strikes - for remainder of the round.

Ok, to start with, line up infront of your sandbag and drop down to carry out your up-downs or burpees (whichever you prefer). Following the first exercise, shoulder the sandbag (alteranate shoulders), from here clean and press that bad boy for 10. From here, drop the sandbag to the floor, and in one swift movement, crouch down, grip either side of the bag, pull it towards your chest and explode forwards, keep hold of the bag (tight to your chest until you hit the floor). Once you have landed, ground and pound, throw 20(ish) power strikes, incorporating punches, elbows and headbutts. Once you have landed 20 or so shots, grip the bag again, pull it tight to your torso and launch yourself and the bag again, followed with another ground and pound for 20. Continue the tackle ground and pound for the remainder of the round.

The focus is on maximum speed throught... no coasting allowed!

2: "Oh Crap, My Legs" : BigD1487

Start with 50 BW Squats

Then 5X:
10x Squat Jumps
10X Tuck Jumps
20X Switch Steps
Rest as little as possible

Then 3x:
25x Wall-Ball Sit-ups (heavy)

Then 4x:
5X Sandbag Clean and Press
10x Thrusters with barbell or Wall-Ball
5xea DB Snatch
10x Box Jumps (at least 24")


PLEASE DO NOT REPLY TO THIS THREAD, IT IS FOR ARCHIVING WORKOUTS ONLY.

_________________
Want some ideas or challenges, check out The Workout of the Week thread in the Strength and Conditioning forum. http://www.rosstraining.com/forum/viewtopic.php?t=23585
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WEEK 14 WORKOUT: provided by Nails via sn8ke01: January 13th 2008

Ok, a sandbag workout here. Cheap to make and a great to use, GET ONE!

Sandbag Love

Bent over row................1:30
Left Shoulder squat..........:30
Right Shoulder squat........:30
Hang clean & press.........1:30
Left Shoulder squat...........:30
Right Shoulder squat.........:30
Get-ups (no hands)*.........2:00
Bear-hug walk..................3:00
Total time ---> 10:00
The goal is to never let the bag touch the ground.
* Lie on back and stand up without letting bag or hands touch the ground.

PLEASE DO NOT REPLY TO THIS THREAD, IT IS FOR ARCHIVING WORKOUTS ONLY.

_________________
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WEEK 15 WORKOUT: provided by Steve C

Ok, nice simple conditioning routine for you this week. Get going then...!

Burpees x 10
Pullups x 5
Burpees x 8
Powerovers x 20
Burpees x 7
Medicine ball slams x 10
Repeat 4-6 times with as little rest as possible

PLEASE DO NOT REPLY TO THIS THREAD, IT IS FOR ARCHIVING WORKOUTS ONLY.

_________________
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WEEK 16 WORKOUT: Provided by Oldboy: Jan 27th 2008.

A hard descending rep scheme to keep you busy. If you haven't got the sledge then sub for med ball slams or band slams.

Ok Enjoy!

50-40-30-20-10 of the following

Double Unders
Sledge Strikes with a heavy sledge, I used a 16lb sledge
Squats
Push-ups

PLEASE DO NOT REPLY TO THIS THREAD, IT IS FOR ARCHIVING WORKOUTS ONLY.

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WEEK 17 WORKOUT: provided by Matthor

Enjoy this one.

12X DB Swing
12x Burpee
12x Medball Slam
100Rope turns
Repeat X 10 with rest as needed


PLEASE DO NOT REPLY TO THIS THREAD, IT IS FOR ARCHIVING WORKOUTS ONLY.

_________________
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WEEK 18 WORKOUT: by clayboy

Ok, a short conditioning session here, very simple but effective. I suggest you try it out as a finisher at the end of strength workout or as a section of a longer conditioning workout. You can have no rest or take rest after each circuit but I think a maximum of 30 seconds should surfice.

100 rope turns (sprint in place)
10 burpees

10 rounds for time - take rest as needed.


PLEASE DO NOT REPLY TO THIS THREAD, IT IS FOR ARCHIVING WORKOUTS ONLY.

_________________
Want some ideas or challenges, check out The Workout of the Week thread in the Strength and Conditioning forum. http://www.rosstraining.com/forum/viewtopic.php?t=23585
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WEEK 19 WORKOUT: provided by JPH: February 17th 2008.

#1) Rock Around the Clock:
Create a large circle with one exercise per “hour”. Rotate around the clock twice, spending 60 seconds at each “hour”.
1:00 = Jumping jacks
2:00 = Push-ups
3:00 = Rest
4:00 = Squats
5:00 = Chinnies
6:00 = Rev. grip pull-ups
7:00 = Mountain climbers
8:00 = Dive bombers
9:00 = Rest
10:00 = Wall sits
11:00 = Burpees
12:00 = Standard pull-ups

#2) 15 Minute Medley
Round 1 =
Jump rope X 3:45
Push-up X :45
Pull-up X :45
Suqats X :45
Chinnies X :45
Burpees X :45
Round 2 =
Jump rope X 2:30
Push-up X :30
Pull-up X :30
Suqats X :30
Chinnies X :30
Burpees X :30
Round 3 =
Jump rope X 1:15
Push-up X :15
Pull-up X :15
Suqats X :15
Chinnies X :15
Burpees X :15

#3) Gorilla Arms inspired by Sequential Fatigue Challenge:
Buprees X 10
Bear crawl X 30’
Plyo. Push-ups X 10
Invert. bear crawl X 30’
Diamond push-ups X 10
Crab walk X 30’
Knee tucks X 10
Backward crab walk X 30’
Repeat entire sequence X 5

PLEASE DO NOT REPLY TO THIS THREAD, IT IS FOR ARCHIVING WORKOUTS ONLY.

_________________
Want some ideas or challenges, check out The Workout of the Week thread in the Strength and Conditioning forum. http://www.rosstraining.com/forum/viewtopic.php?t=23585
And more in the Archives...
http://www.rosstraining.com/forum/viewt ... 856#256856