The Workout Page

[Machete]

Since most of the people who visit these parts are mostly looking for workouts, here is a thread we can start where you can just pick one you want. Kind of like a workout menu thread. Anyone is free to add his own, provided you actually did the b1tch. (No theoretical bullcrap) And I would request everyone to follow the format, so we can make it more user-friendly.

SAMPLE:
<workout name>
<instructions>
<average time to complete>
<difficulty> (on a scale of 1-10*)
<purpose / function> (specific areas trained)
<required equipment>
<any other special notes>

*1 = "Not even a workout..."
2 = "Please sir, could I have some more?"
3 = "Whooo! Now I'm ready."
4 = "<huff> Round 2 anyone?"
5 = "All done."
6 = "I'm definitely gonna feel that tomorrow..."
7 = "Let's call it a day."
8 = "Why did I let myself get talked into this?"
9 = "Oh God... please... help...."
10 = (no audible dialogue...)

[Machete]

I will start with the Crossfit workouts I have been doing the past month.

FRAN
Instructions: Perform Supersets of Front Squat & Thrust and Pullups in repetitions of 21, 15, and 9 (i.e. 21 Fornt Squat & Thrust, 21 Pullups, 15 Front Squat & Trust, 15 Pullups...). Do this for time.
Average Time To Complete: 20-40 minutes
Difficulty: 8-9 (with a heavy enough bar)
Purpose: GPP, Full Body Strength Training
Equipment: Barbell (bumper plates recommended), Pullup bar
YouTube - CrossFIt - Benchmark workout - "Fran"

MURPH
Instructions: 1 mile Run. 100 Pullups, 200 Pushups, 300 Squats done in any order and combination you want. 1 mile Run. Also done for time.
Average Time: 30-60 minutes.
Difficulty: 7-9
Purpose: GPP, Endurance/Stamina, cardio, (a little bit of everything)
Equipment: measured distance, pullup bar, maybe running shoes
YouTube - Murph

[To@sted_is@w]

ayos to!nice thread

[burungkol]

Great!!! Let's do this, I'll start and share the warm-ups I teach in class.

QUICK TRIP
Instructions: For time - 100 Jumping Jacks, 50 Push Ups, 100 Squats, 50 Situps, 100 Jumping Jacks.
Average time to complete: 5 mins - 15 mins
Difficulty: 3 - 5 (Depending on fitness level)
Purpose / Function: Warm-ups, Endurance/Stamina, Cardio, Full Body Conditioning
Required Equipment: None
Any other special notes: None

[Machete]

CINDY
Instructions: 5 Pullups, 10 Pushups, 15 Squats. Repeat for 20 minutes, and count total number of sets.
Time to complete: 20 minutes.
Difficulty: 3-6
Purpose: GPP, full body resistance training, endurance
Required Equipment: Pullup bar, timer

MARY
Instructions: 5 Overhead Pushups, 10 Alternating Pistols, 15 Pullups. Repeat for 20 minutes, record number of sets completed.
Time to complete: 20 minutes.
Difficulty: 6-9
Purpose: GPP, full body resistance training, strength/endurance/balance
Required equipment: Pullup bar, timer

100 Burpees
Instructions: Do 100 Burpees. Record your time.
Average time to complete: 10 minutes
Difficulty: 8-9
Purpose: Anaerobic endurance
Required equipment: Timer, balls (though not really)
YouTube - Fitness - Boot Camp Workout 1: Burpee's Exercise
Burpee Challenge

MAGIC 50
Instructions: 5 Snatch (per side), 5 Swings (per side), 10 Burpees. Complete 5 sets, rest 30 seconds between sets.
Average time to complete: 10-15 minutes
Difficulty: 6-8
Purpose: GPP, Anaerobic/Explosive Endurance, Conditioning
Required Equipment: Medium Weight Dumbell/Kettlebell, timer

JUMPING JACK FLASH
Instructions: (for time)
50 jumping jacks
45 squats
40 jumping jacks
35 pushups
30 jumping jacks
25 tuck jumps
20 jumping jacks
15 burpees
10 jumping jacks
5 burpees
Average time to complete: 5-10 minutes
Difficulty: 3-5
Purpose: Warm-up, Resistance and Cardio Bodyweight Circuit
Required equipment: timer (optional)
YouTube - Jumping Jack Flash

[Machete]

300
Instructions: Squat and kick (alternate legs). 100 Front Kicks, 100 Round Kicks, 100 Side Kicks.
Average time to complete: 15-20 minutes
Difficulty: 3-6
Purpose: Warm-up, Skill Training, Lower Body Resistance Training
Required equipment: Heavy bag (optional)
Note: Excellent for practicing kicks, developing balance, and getting a feel of drawing power from the ground.

SPARTAN CIRCUIT
Instructions: complete the following circuit, repeat 2-5 sets.
25 Pullups (or failure)
25 Deadlifts
50 Pushups (or to failure)
1 minute Skipping Rope or 100 Jumping Jacks
25 Clean & Jerk (barbell or dumbell)
25 Burpees
Average time to complete: 15-50 minutes
Difficulty: 8-10
Purpose: GPP, Conditioning, Full Body Anaerobic Work
Required equipment: Pullup Bar, Medium weight Barbell, Medium weight Dumbell/Light Barbell, Jump Rope, timer (optional)

[Machete]

30-30's
Instructions: Alternate between 30 seconds of continuous punching/shadowboxing (Intense pace, by the way. This is not your rest time.) and 30 seconds of Burpees (shoot for at least 10). Do 3-5 minute rounds (depending on training goal) and rest for 30-60 seconds in between rounds. Complete 3-12 rounds (depending on training goals).
Average time to complete: 10-60 minutes
Difficulty: 8
Purpose: Skill, Conditioning
Required equipment: Timer
Note: From Ross Enamait. Used the same drill for years.

[burungkol]

ANGIE
Instructions: (For time)
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Average time to complete: 20-30 minutes
Difficulty: 5-8
Purpose / function: GPP, Conditioning, Full Body Anaerobic Work
Required equipment: Pullup bar, timer
Any other special notes:

[Machete]

SLOW-MOTION SHADOWBOXING
Instructions: Self-explanatory. Shadowboxing, but slowly. Concentrate on form, energy transfer, breathing, etc.
Average time to complete: as many rounds as you want
Difficulty: 1
Purpose: Skill
Required equipment: None

1-2-SPRAWL
Instructions: Throw a Jab-Straight combination, then Sprawl. Do 100 reps for time.
Average time to complete: 5-8 minutes
Difficulty: 3-5
Purpose: Warmup, skill, conditioning
Required equipment: Timer, mats (recommended)

800M REPEATS
Instructions: Run 800m as fast as you can. Recover for 60 seconds. Repeat. May be done on a track oval (two laps) or in a 100m stretch, back and forth (like Ippo).
Average time to complete: NA
Difficulty: 8-10
Purpose: Boxing-type round (3:1) conditioning.
Required equipment: a place to run, timer

400M REPEATS
Instructions: Run 400m as fast as you can. Recover for 60-120 seconds. Repeat.
Average time to complete: NA
Difficulty: 8-10
Purpose: Anaerobic endurance, fat loss
Required equipment: a place to run, timer

DEATH BY 10M
Instructions: Set up two points 10 meters apart. In the first 60 seconds you will run to the other point (one lap). On the next 60 seconds you will run from one point to the other and back (two laps). Basically, for ever minute you increase the distance (i.e. 1st minute - 10m, 2nd minute - 20m, 3rd minute - 30m...). It's like suicides from basketball.
Average time to complete: If you get to the 23rd minute, let me know. I believe that is the record.
Difficulty: 7-8
Purpose: Speed, Anaerobic endurance, coordination and agility, eventually cardio
Required equipment: 10m flat surface, timer, training partner (highly recommended. at around 18 you just seem to lose track of your laps.)

[genezide13]

nowadays.. i hate burpees..
DAILY ROUTE

stretching 15mins
jumping jacks 10mins
jumping ropes 15mins
push up 50
sprawl 10mins
front roll 50
side roll 50 (both sides)

shadow box
kicks (roundhouse, front and side-50 each)
1-2 punch + knee

usual take downs (with partna-30mins)
roll

lastly spar


all in 3 hours. 5 to 10 minutes break in between.