Sick Workouts I have done recently

[David Bolton]

These are some sick workouts I have done recently.

SWING AND SNATCHING (Ross Enamait workout)
Run 400m
10 Dumbell Snatches with each arm
Run 400m
10 Dumbell Swings each arm
Run 400m
10 Dumbell Snatches per arm
Run 400m
10 Dumbell Swings per arm

1 MILE OF PAIN
Carry a HEAVY Sandbag for a mile

SANDAG HILL SPRINTS
5-10 Sprints up a hill with a heavy Sandbag:icon_conf

MED BALL PAIN (I created this one)
1. 100 Med Ball Burpees
2. 100 Med Ball Wood Choppers
3. 100 Med Ball Slams

Just thought I would share

 

[Anchovinator323]

i thought the swings snatch track workout was mike mahler's road work workout? who cares though that shit is good for fat burning

 

[Lemonrise5]

Was that a 400m run or sprint?

 

[Chris H]

sounds like some tough workouts. what weight sand bag do you use for the "mile of pain?"

 

[bring_it_on]

Sounds like a warm-up to me!

 

[David Bolton]

The 400m are meant to be Sprints not jogs. The workout is meant to be done as fast as possible trying to improve your time each time.

The weight of the Sandbag should be as heavy as you can manage. It could be 50lbs,100lbs,200lbs,250lbs whatever. Just try to complete the mile in 15mins. When you can do that increase the weight of the Sandbag.

 

[Poseidon9]

Ouch.

In your med ball pain thingy, how do you split up those exercises?

 

[David Bolton]

Ouch.

In your med ball pain thingy, how do you split up those exercises?

It looks like this

10 Medball Burpees
10 Med Ball Wood choppers
10 Med Ball Slams
Repeat 10 times as fast as possible resting only after you have completed a circuit.


It is very similiar to a workout in Ross Enamaits Never Gymless book. I just changed it a bit.

 

[nicename]

cool workout,l ought to try it,thanks man.1 mile of pain should be "fun" after u are done with the weigths and running.

 

[bunzo7]

can you post a link to a vid of your workout w/ the med ball? i cant imagine how you do those at all :icon_conf

lol well thanks :icon_chee

 

[Wartorment]

Can you please explain exactly what you mean by swinging and snatching, as well as medicine ball 'wood chippers' and med ball 'slams?'

 

[David Bolton]

Med Ball Burpees: http://www.bodybuilding.com/fun/rossboxing2.htm (scroll down)

Med Ball Woodchoppers: Begin by squatting down and touching the ball to the ground. Explode upward off the ground bringing the medicine ball overhead with outstretched arms. Continue this exercise with a brisk pace.

Med Ball Slams: Start with the ball held overhead. Slam the ball to the ground in front of you. This is shown in this clip http://www.rosstraining.com/articles/budget.html

Dumbell Snatch: Is the first exercise in this clip http://www.rosstraining.com/articles/hardcore.html

Dumbell Swing: Is in this clip as well http://www.rosstraining.com/articles/budget.html