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Exercise Experts Help! Glycolytic workouts?

Scubdup
Posts: 104 Member
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:-
I was thinking of subbing in the following exercises:
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.)
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
I was thinking of subbing in the following exercises:
- Air squats
- Sit-ups
- Push-ups
- Mountain-climbs
- ???
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.)
0
Replies
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Every one hates burpees. Just do them.1
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burpees are an excellent for all over conditioning. Just get them done and feel the benefits. Or do some tricep dips or lunges.1
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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.1 -
Substitute 8 count body builders instead of burpees
Swap plyo squats in for air squats
0 -
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Very funny.0
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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.0 -
stanmann571 wrote: »
I find 8 count bodybuilders as a lot more fun than burpees, personally. Maybe because they have a cooler name.0
This discussion has been closed.
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