.minutes 0-5, general warm up
minutes 5-10, continued warm up with focus on next section
minutes 10-15, heavy or technical work
minutes 15-20, recover, transition, and set up
minutes 20-30, speed or heavy work
heavy work:
minutes 20-30, speed or heavy work
heavy work:
85% 1rm back squat for max reps in 5 minutes
speed work:
max sit ups in 10 minutes in the following scenario...
speed work:
max sit ups in 10 minutes in the following scenario...
abmat sit ups x 8
95lb sdlhp x 6
ring dips x 4
abmat sit ups x 8
95lb hang power clean x 6
burpees x 4
repeat
record number of back squats and total sit ups
95lb sdlhp x 6
ring dips x 4
abmat sit ups x 8
95lb hang power clean x 6
burpees x 4
repeat
record number of back squats and total sit ups
2 comments:
take the token "hour" and cut it in half. try to complete the same amount of work you're used to and notice... now, things start to get interesting. how much can be done? is it effective? can proper warm up be achieved? this study stems from a desire to see exactly how efficient one (or a group) can be when time is limited. what if you have 10 people to get through a workout in an hour but only enough equipment for 5? does this 30 minute model provide an answer? i'm not completely sure yet and more experimentation will be completed but this first test can only be described as a complete success.
probably one of the most balanced and effective workouts i've done in some time. just enough time was available to warm up and prep for the heavy squats and 5 minutes of recovery was perfect with regard to set up, rest, and mental preparedness; leaving only a few brief seconds to consider the best approach for laying out the equipment. the speed combination was highly effective with a load / rep scheme that promoted reduced transition times and high speeds.
in the end there's not much i'd change this side of maybe an 8 minute window of work followed by 2 minutes to get out of the way of group b. other than that, which isn't completely necessary considering they would just be doing general warm up, i believe this particular scenario works. not only from a time standpoint but from a "wow, that was a killer workout" perspective. that being said, it would be interesting to see how it played out in a group setting larger than that of which it was tested on.
250lbs was the squat load used for both of us considering equal 1rm's of 295.
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