- The primary goal of this module is metabolic conditioning.
- The secondary goal of this module is muscular endurance.
- These are short, intense circuits, emphasizing functional movements, and almost always under 10 minutes. These should not be as hardcore as most CrossFit WoDs, although on occasion you may use a short WoD here.
- Circuits with AMRAP (as many reps/rounds as possible) of a motion or series of motions within a time span 10 minutes or below are often the easiest method for building a workout.
- Emphasis on: bodyweight movements, kettlebells, sandbags, sledgehammers, odd objects, carrying, running, swimming, rowing, medicine balls, dumbbells.
- Emphasis on: metabolic taxation rather than muscular fatigue. Avoid muscular failure, it’s not worth it.
- This module is a relatively low priority; your conditioning should never be so intense that it impinges upon your other training.
- Avoid injury.
- Avoid high-skill movements such as complex gymnastics, barbell Olympic lifts, and the like.
- Generally, avoid the basic barbell lifts; use this opportunity to manipulate other types of objects or your own body.
- Include plenty of horizontal movement such as running, jumping, carrying, and throwing.
- You don’t have to do these in the gym. Try the track, a park, or your back yard.
- Keep weights high enough to pose a challenge, but low enough that you’re not stopping due to muscular failure; ideally you should be able to plow right through these workouts.
- For sledgehammer training, check out this series from BB.com, plus this article and this one from Ross.
- Sledgehammers are usually 8–16 pounds. Be smart if it’s new to you. You’ll need a big tire. Swing HARD.
- Here’s how to make a sandbag from Ross.
- For sandbag exercises, check out this article at T-Nation, and this document from Performt.
- Anything you can do with a barbell, you can do with a sandbag, though be sure to try carrying and shouldering as well. Sandbags are usually 50–150 pounds. Be smart if it’s new to you.
- Try some strongman-type events.
- Here are lots of general ideas from Kelly Baggett including sledges, barbell complexes, medicine balls, and so forth.
- Here are ideas for medicine ball exercises from Dynamax.
» Source: Brian Degennaro
These are in order of increasing difficulty. They can be done as a six-workout cycle or used individually.
- 6×200 meter sprints with 200 meters walk or jog in between.
- 8×200 meter sprints with 200 meters walk or jog in between.
- 4×400 meter sprints with 400 meters walk or jog in between.
- 2×400 meter sprints, then 4×200 meter sprints, walk or jog in between the same distance you ran.
- 1×800 meter sprints, then 2×400 meter sprints, then 4×200 meter sprints, walk or jog in between the same distance you ran.
- 4×600 meter sprints, walk or jog 800 meters in between.
Swimming, pushups, and squats
» Source: Brandon Bergin
Be careful and don’t drown.
- Swim 3 laps freestyle (75 meters).
- Hop out of the pool and do 20 pushups.
- Swim back across (25 meters), full speed.
- Hop out and 20 squats.
- Rest 30 seconds.
- Repeat for five rounds (500 meters swum).
- 5–15 minute set of kettlebell swings, clean and jerks, snatches, etc. You should know the right weight for you if you’re trying this.
- 5–15 minute set of sandbag movements.
- 5–15 minute set of sledgehammer slams.
- Pick a recent metcon workout from the CA website.
- Pick a sub-10 minute workout from the Concept2 workout database.
- 5–15 minute medicine ball “hard play.”
- Spar, box, or grapple for 5–10 minutes.
- 5–10 minute Cindy.
- 50 burpees for time.
- Tabata intervals; try front squats or dumbbell thrusters.
- Try something of Ross’s.
- Dumbbell burpee clean thrusters, AMRAP in 5–10 minutes.
- Take an appropriate workout from Eva T.’s blog.
- Carry dumbbells, a barbell, a sandbag, or a big rock for time or distance. Go heavy. Try running up a steep hill.
- Run stairs for 5–10 minutes (fast up, slow down). Weighted vest is optional.
- Make a 5–10 minute workout with bodyweight movements (pullups, pushups, situps, air squats, etc.) and any of the above.