Estimated Workout Time- 15 minutes

In any order do:

20 Tactical Lunges (10 Left/10 Right)

20 Pushups

20 Snatches (10 Left/10 Right)

X5 rounds

Total-100 Tactical Lunges, 100 Pushups, 100 Snatches

* Men use a 24 kilo bell, Women can choose either a 12 or 16 kilo bell

Can’t do it in the allotted time limit? No problem, you are not alone. I couldn’t do it either. I don’t know why but this workout is highly deceptive and will make your heart pound so hard that you will wonder if there is actually an alien inside your chest waiting to come out. I probably wasn’t thinking straight when I arranged these drills in a circuit, but what I do know for sure is that I was not backing down from a challenge (especially my own). So, I had to come up with a plan of attack to conquer this mofo. Here is my own sample 4 week progression as a guide.

Week 1-Intro

·            Warm up and prep through all the drills first. Volume and duration will be low for the first week to emphasize time getting used to the drills.

·            Go for an all out test. See what you can do in 15 minutes. I got 3 rounds

·            Divide your test result’s number by 1/2. So in my case it was 1.5 rounds.

·            Set your Gymboss to a 5:00/5:00 ratio. Each round is to be completed within a 5 minute time period. The rest interval is added within this time frame, so keep moving around and stay loose once you finish all the drills per round. The rest interval is long but it is based on some books I have been reading and is not a whim. You need to be fully recovered before going after each round.

·            Spread the volume across the week by training 2-3x a week (depending on your goals). Your next workout will be 1.5 roundsx2 (two times a week). 1.5 rounds will give you 90 reps (30 reps of each drill). The total time will be 10 minutes. Nice and Easy

Week 2-Base Camp

·            Move up to 2 rounds 3 times a week. This will take 10 minutes. Stay on it for the duration of the week. A grand total of 6 rounds for the week.

·            If this is too hard, back off and do a few more 1.5 rounds until you feel ready and try again.

Week 3- Shock Therapy

·            Increase duration to 3 rounds 3 times a week. But this time set your Gymboss to 3:00/3:00 ratio. So the total time will be 9 minutes a session. Stay on it for the duration of the week.

·            If this is too hard, adjust volume accordingly or simply go back to base camp( week 2 )until you feel ready

Week 4-The Test

·            Do 2.5 rounds on your first workout session of the week (optional).

·            The next session is test day. Set you timer to 15 minutes and go for it!

You should hit 300 reps in 15 minutes.

Benefits attained from this simple circuit:

·            I have lost extreme amounts of fat. My pants are falling off. No kidding!

·            I have improved my strength endurance. My BPM (at the end of the final round) when I started this workout was 174(187 max). By week 3, my BPM (at the end of the final round)dropped to 168. In other words, I can breeze through this workout now and I am not collapsing on round 2 like I did before.

Moral:

Cycling and proper planning yields results. Period. It wasn’t particularly complex in this case, but it worked. If you don’t cycle you stunt your own progress. Why would you want to do that?