Routines

Listed here are the routines that I have incorporated into my fitness schedule in the past and present. I am a firm believer in the “Go Hard or Go Home” methodology. When running through my routines I also like setting a thirty minute time limit which forces me to work harder and more efficiently.

30′s to 300

- The goal here is to select ten exercises, (3 Upper, 3 Lower, 2 Core, 2 Full Body) and complete each with 30 contiguous repetitions.

500′s to Failure

- A more intense version of the 30′s to 300′s workout, for this routine you rep until failure counting out each complete rep. The goal is to total 500 repetitions over the the various exercises. Super-setting (paired exercises immediately after the other) your exercises is a great way to blast through this in under thirty minutes.

Whirlwind Sets

- For this you will pick three groups of three exercises and some sort of cardio (I like working the punching bag with some of the Muay Thai combinations I have been taught). Each group is completed three times. Each complete Whirlwind Set will include 60 seconds of Cardio and each exercise (ex: Pushups, Dands, Dips or Squats, Frog Jumps, Mountain Climbers) one after the other only breaking once complete (max 60 seconds of rest).

Example Routine -

Group 1  -  Upper Body (Complete 3 times) Punching Combo’s on bag (60 seconds) + Pushups (30-50) + Dands (10-20) + Dips (20-30), 60 seconds Rest

Group 2 – Lower Body (Complete 3 times) Kicking and Kneeing Combos on bag (60 seconds) + Prison Squats (30-50) + Frog Jumps (10-20) + Mountain Climbers (40-60), 60 Seconds Rest

Group 3 – Core and Full Body (Completed 3 times) Punching and Kicking Combos (60 seconds) + Crunches (30-50) + Leg Raises (20-30) + 8-Step Push Up (10-20)

Slo-mo Sets

This routine is based on the 80/20 Principle – 80% of your results come from 20% of your effort. Most of your muscle growth comes from the firing and tearing of muscles fibers. Most of this muscle fiber tearing is supposed to happen during muscle contraction, so during the motion of completing the exercise.  Logic would dictate and has been proven that slow moving repetitions will leading to longer muscle contractions and therefore more torn muscle fibers.

Slo-Mo sets are done by doing very slow repetitions – 5 Seconds up and 5 Seconds down. Do this until failure. Move to the next exercise in a different muscle group. Do this for about 8-10 different exercises, 1 set each.

Resistance is key here so using weights is critical. I have done this with Calisthenics but the results are much greater with added resistance. The calorie burn is lower then the above workouts, but I have seen noticeable muscle development in only a few weeks.  Personally I like to mix this into my routine at least twice a week.

Below are a list of Routines I use regularly. Some are created by Crossfit.com and other Crossfitters, some by myself and some are from random sources. It is kind of ugly right now, but hopefully I can clean up the table for later.

Crossfit Created Goal Description
Angie For Time – Must complete in Order 100 Pullups, 100 Pushups, 100 Situps, 100 Squats, 100 Dips
Barbara 5 Rounds For Time 20 Pullups, 30 Pushups, 40 Situps, 50 Squats
Barbara a little less 10 Rounds For Time 10 Pullups, 15 Pushups, 20 Situps, 25 Squats
Cindy For Rounds – 20 Minutes 5 Pullups, 10 Pushups, 15 Squats
Fran+ 21-15-9 Thrusters, Pullups, Burpees
Helen 3 Rounds For Time Run 400m, 21 Kettlebell swings, 14 Dips, 12 Pullups
Murph For Time Run 1 Mile, 100 Pullups, 200 Pushups, 300 Squats, Run 1 Mile – Pullups, Pushups and Squats can be segmented anyway you like
Tabata This Tabata score Tabata Pullups, Burpees, Pushups, Squats, Chinnies – 10 Seconds rest when switching exercise (Consist 20/10 through ALL exercises)
Seppeku 10 Rounds For Time 10 Pullups, 10 Ring Dips, 10 Knees-to-Elbows, 10 Pushups
SDLH, Dips and Pullups 5 Rounds For Time 21 SDLH, 21 Dips, 12 Pullups
Deck of Pain 1 For Time: Cycle entire Deck Face=10, Ace=11, Diamond=Pullups Spade=Squat Club=Burpee Heart=Pushup
Deck of Pain 2 For Time: Cycle entire Deck Face=10, Ace=11, Diamond=Pullups Spade=Box Jump Club=Dips Heart=Pushup
Bradinator Created
 Goal Description
1 5 Rounds For Time 10 Burpees, 20 Box Jumps, 30 Pushups, 40 Squats, 50 Lunges (side)
2 As many rounds in 20 Minutes 5 Hip Pushups (Planche), 10 Pullups, 15 Dips
3 10 Rounds For Time 10 Burpees, 10 Pull ups, 10 Bar/Ring Dips
4 5 Rounds For Time 50 Mountain Climbers, 25 Janda Situps, 10 Pullups
5 For Time 50 Squats, 25 Pushups, 50 Pistols, 25 Finger Pushups, 50 Side Lunges, 25 Knuckle Pushups, 50 Front/Back Lunges (Walking), 25 Diamond Pushups
6 For Time Run a course, 50 Pullsup, 50 Pushups, 50 Squats, 50 Decline Pushups, 50 Chinnies
7 4 Rounds for Time 50 Squats, 5 Muscle Ups (or 4 Pullups + 4 Dips x 4)
8 10 Rounds 30 Seconds of Handstand, 30 Seconds of Isometric Squats, 30 Seconds Superman (Core Stabilizations)
9 Max Reps – Each rep 5 Seconds up and 5 Seconds down Bench Press, Barbell Squats, Pullups, Dips, Barbell Lat Raises, Leg Press, Arm Curls
10 3 Rounds For Time 2:00min/50 Cal Stair Climb (or 400m Run), 10 Pullups, 20 Dips, 30 Pushups, 20 Janda Situps, 10 Pullups
11 For Time – Complete sets in any order 30 Burpees, 30 Pushups, 30 Dands, 30 Alt Pushups, 30 Jump Squats, 30 Alt Lunges, 30 Bootstrappers, 30 Janda Situps, 30 Leg Raises
12 7 Rounds for Time 20 Ring Dips, 20 Pullups, 20 Lunges
13 For Time in Order – 30 Reps each 15 Exercises of your choice, but must start and end with Pullups
14 For Time – 21-18-15-12-9-6 30 Alternating Lunges (or 30 Front+Back Lunger or 100ft Walking Lunges) between each set
21-18-15…Pull Ups, Crunches, Push Ups
15 5 Rounds For Time 15 Pullups, 20 Pushups, 30 Squats, 40 Situps
16 5 Rounds For Time 10 SHDL @ 60/90lbs, 10 Pullups, 10 Burpees, 10 Jump Squats, 10 Box Jumps
17 3 Rounds For Time 15 Pullups, 15 Backback/Deep Pushups, 15 Jump Squats/Box Jumps, 15 Knees-to-Elbows, 15 Dips
18 5 Rounds for Time 15 Pullups, 15 Backback/Deep Pushups, 15 Jump Squats/Box Jumps, 15 Knees-to-Elbows, 15 Dips
19 7 Rounds for Time 15 Pullups, 15 Backback/Deep Pushups, 15 Jump Squats/Box Jumps, 15 Knees-to-Elbows, 15 Dips
20 10 Rounds For Time 15 Pullups, 15 Backback/Deep Pushups, 15 Jump Squats/Box Jumps, 15 Knees-to-Elbows, 15 Dips
21 30 Rounds For Time 4 Pullups, 4 Dips, 4 Squats
22 Three Rounds for Time : 21-15-9 Turkish Get Ups, Knees-to-Elbows, Alt. Lunges
23 Start 3 Minutes Cardio, 10-9-8..2-1, Finish 3 minutes Cardio, For Time 10 DH Pull ups, 10 Bar Pushups, 10 Knees-to-Elbows, 10 Weighted Air Squats
24 20-19-18…3-2-1 For Time Burpees, Situps
25 For Time 30 reps each pushup and squat (Total 15 sets of 30 reps) Clap Pushups, Dands, Side to Sides, Backback, Incline, Decline, Alternating, Pushups
26 For Time, 50 reps per exercise Box Jumps, Pullups, KB Swings, Lunges, Knees-to-Elbows, Turkish Getups, Wood Chopper, Burpees, Tuck Jumps
27 For Time, complete in anyway you see fit 100 Pullups, 100 Pushups, 100 Dands, 100 dips, 100 Lunges, 100 Squats, 100 Situps, 100 Knees-to-Elbows, 100 Burpees, 100 Box Jumps
28 For Time and set completion, failure on a set terminates the set 3-5-7 Slowmo Pullups, Strict Pullups, Jumping Pullups, 20 Alt. Lunges
29 For Time 21-15-9 Push Press, Burpees, Pushups
30 10 Rounds For Time (5 Rounds x 2 reps) 10 Pullups, 15 Dips, 20 Pushups
31 10 Rounds For Time (5 Rounds x 2 reps) 10 Lunges, 15 Box Jumps, 20 Squats