Exercise Experts Help! Glycolytic workouts?

Scubdup

I'm hoping some of the experts out there could help me come up with a decent workout for the glycolytic system ala the Crossfit WOD "Fight Gone Bad".

It's a massive glaring hole in my fitness that is horrid when it gets exposed - so I really need to include something in my training.

I'd really like something that features zero equipment so I can do it anytime anywhere.

At its simplest I suppose I could use the FGB format and sub in equipment-free exercises.

FGB is:-

3 rounds of 1 minute each of:-

• Wall Balls (20/14 lbs)
• Sumo Deadlift High-Pulls (75/55 lbs)
• Box Jumps (20 in), Push Press (75/55 lbs)
• Row
• Rest

for a score of Total Reps in 17 minutes.

I was thinking of subbing in the following exercises:

• Air squats
• Sit-ups
• Push-ups
• Mountain-climbs
• ???

I know the obvious last exercise is burpees.

I hate burpees.

I know that makes it really obvious the last exercise is burpees.

But I really hate burpees.

What would people suggest?

(And don't say burpees.)

crackpotbaby

Every one hates burpees. Just do them.

KarenSmith2018

burpees are an excellent for all over conditioning. Just get them done and feel the benefits. Or do some tricep dips or lunges.

Scubdup

LOL. I know whatever I said I'd get "burpees" as the answer!

I know they're good - they feel so awful they must be - but it's for a gym workout. I'm trying to select 5 exercises I can suffer through relatively discreetly.

I've switched out situps for bicycles because they'll be a similar rate to the others.

Tricep dips and lunges are good suggestions, but I think the dips might be too similar to pushups, and the lunges too close to mountain climbers - I might switch out the mountain climbers for dynamic lunges anyway, because I suspect they might be an exercise for a broader range of muscle groups.

Out_of_Bubblegum

Substitute 8 count body builders instead of burpees
Swap plyo squats in for air squats

stanmann571

bwmalone wrote: »

Substitute 8 count body builders instead of burpees
Swap plyo squats in for air squats

So, substitute Burpees for burpees?

Scubdup

Very funny.

Scubdup

Is there a name for the "4 count" part in the middle of the 8 count body builder?

Starting from a squatting position with your hands on the floor, jumping your legs back so that you going to the starting position of a press-up, then jumping your feet apart out in to a splayed position, then doing it all in reverse - feet back together, and then jumping them back up under you to return to the squat position.

Out_of_Bubblegum

stanmann571 wrote: »

bwmalone wrote: »

Substitute 8 count body builders instead of burpees
Swap plyo squats in for air squats

So, substitute Burpees for burpees?

Hahaha - right?

I find 8 count bodybuilders as a lot more fun than burpees, personally. Maybe because they have a cooler name.