Wednesday, March 16, 2011

Beat Downs

A 90 minute gym workout at full-pitch intensity. Robb Wolf calls them "beat downs", and thinks they do no good for long-term strength. Rob Shaul says they train mental toughness. Crossfit has the whole workout over and done in 20 minutes - maximum.

Below is a sample "beat down" work out ("Dirty Blondes") from Mountain Athlete from 2009. As the Aussies say "give it a whirl" and see how you find it.

Warm up: 10 minute Kettlebell Complex: 1 minute each doing the following exercises. Don't put kettlebell down during entire time. Men use 12kg, Women, 8 kg.
  • 1-Arm Swing left hand
  • Figure 8
  • 1-Arm Swing right hand
  • Figure 8
  • 1-Arm clean and press left hand
  • Slasher-to-Halo
  • Lunge (hold KB in right hand. lunge forward and back with left leg)
  • 1-Arm clean and press right hand
  • Slasher-to-Halo
  • Lunge (hold KB in left hand. lunge forward and back with right leg)


(1) 8 Rounds, 1 minute each station, go as hard as you can:
  • Row
  • Mr. Spectacular (M-16kg, W-8kg)
  • Ball Slams @ 20#
  • Jingle Jangle
  • Rope Pull
  • Rest

(2) 30-25-20-15-10-5
  • Goblet Squats (M-20kg, W-12kg)
  • Push ups
  • Swings  (M-20kg, W-12kg)
  • Toes to Sky
  • Horizontal Pullups
Don't be surprised if you feel like this at the end

No comments:

Post a Comment