Exercise Experts Help! Glycolytic workouts?

Scubdup
Scubdup Posts: 104 Member
edited November 2024 in Fitness and Exercise
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.)

Replies

  • crackpotbaby
    crackpotbaby Posts: 1,297 Member
    Every one hates burpees. Just do them.
  • KarenSmith2018
    KarenSmith2018 Posts: 302 Member
    burpees are an excellent for all over conditioning. Just get them done and feel the benefits. Or do some tricep dips or lunges.
  • Scubdup
    Scubdup Posts: 104 Member
    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
    Out_of_Bubblegum Posts: 2,220 Member
    Substitute 8 count body builders instead of burpees
    Swap plyo squats in for air squats
  • stanmann571
    stanmann571 Posts: 5,727 Member
    bwmalone wrote: »
    Substitute 8 count body builders instead of burpees
    Swap plyo squats in for air squats

    So, substitute Burpees for burpees?
  • Scubdup
    Scubdup Posts: 104 Member
    Very funny. :p
  • Scubdup
    Scubdup Posts: 104 Member
    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.

    xsWUn3k.png
  • Out_of_Bubblegum
    Out_of_Bubblegum Posts: 2,220 Member
    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.
This discussion has been closed.

Categories