Currently, my setup to create (usually) fun but (always) intense workouts are as follows.
- I crank out 5-7 at once. This allows the most creativity to flow. I save them all as drafts, they are almost always never final versions.
- I follow a schedule of roughly 12 different workout variations (AMRAP, Rounds, .etc). This allows a wide variety! Even within each variety, I can get very creative (I.E: For AMRAP, have 3 different workouts or 1 large one, etc).
- I think about class size and set-up. We are limited on space. I also think about weather!
- Modifications (most)!
- 1 DU = 3 SU
- Pullups can use up to a purple band, mini-bar if not. Ring Rows if shoulder issues.
- 1 HSPU = 2 Pikes
- 1 MU = 2 Box MU = 3 Pullups/3 Dips (or Toe Pushups)
- 1 Toes to Bar = 2 Knees to Chest = 3 Floor Leg Lifts
- Cals on Bike/Rower are set for men, women take 75% of the cals
- 1 Peg Board Climb = 4 Peg Board Pullups
- Weights (a few, but a good idea)!
- NOTE: The type of workout also influences weights – IE: If its a heavier style workout with that design, expect more weights. If it is a high rep, high volume, expect lighter weights.
- KB Swings
- 26/35/56 MEN
- 18/26/35 WOMEN
- Wallballs
- 14/20/30 MEN
- 10/14/20 WOMEN
- MB Slams
- 20/30/40 MEN
- 10/20/30 WOMEN
- Sandbag Shoulder Loads (HEAVY Low Reps)
- 40/80/150 MEN
- 30/60/80 WOMEN
- Busy Class? Consider a rolling start, or having intervals go of work/rest. Masks the buisiness.
- I rarely do carries or movement drills inside – simply not enough room for them to be super effective.
- Consider all muscles being used for each movements
- IE: If you want to crush legs with weight, consider reps on core or upper OR you can do low reps weight but heavy and high reps at body weight.
- Consider OVERALL volume.
- You can seriously hurt someone with too much volume.
- Rhabdo is real and serious.
- Consider movement patterns:
- Pullups/KB Swings/Wallballs all work the frontal plane.
- Pushups and Pullups both work upper body but hit different muscles.
- A pullup and hollow rock is tough – both use core.
- Consider Skill work while fatigued
- Double Unders after a minute on the bike
- Throw in Lateral, and movement patterns that throw athletes off balance by making them work through all the planes almost every workout in a SAFE way
- Good Example: Sandbag Getups
- Bad Example: Bosuball Squats Fatigued
- Consider energy systems – what is your goal with the workout? Asskicking is only the answer 1/10 times.
- Your workout should have a goal in mind.
- IE: Working KB Swings heavily while fatiguing the client with bike and jump ropes. If doing KB Swings heavily, other weighted posterior exercises should be avoided.
- IE: Working Pullups while challenging your clients with sprints. Want to see them focus on their core awarness (hollow) during a pullup? Pre-fatigue their core slightly so they really need to focus on energy leaks. Want to test their grip out? Farmer Carries then go crank out pullups.
- Your workout should have a goal in mind.
- Movements that are HIGH risk are usually a no go for conditioning UNLESS you do it right. Order below are some examples.
- Barbells for conditioning are extremely high risk. They are a strength tool, not conditioning.
- Some sort of jumping off a box is high risk.
- An overhead to floor movement with weight in your control on the eccentric (downward phase) is medium risk
- MB Slam – safe due to you not having control. DB Ground to OH – medium risk if done wrong.
- Pattenerns that require an overhead hold while doing a movement is medium risk – HIGH risk of mobility is bad.
- Think of OH Squats
- Body weight or movements that are done with reasonable weight = low risk
- Learn how to program and only use those higher risk movements occasionally for CONDITIONING and be CLEAR and LOUD that bad form will result in a modification.
More eventually.
From the mind of Joey Burr.