3×3
Q&A: 3×3 High Intensity Training Routines
After reading your article on 3×3 routines I have been doing a 3×3 (squats, chins, dips) and am liking it very much. How long would you do a 3×3 specific routine and then how long would you do 3×3 before going back to a traditional HIT routine?
Do you see 3×3 as a good type of routine to perform occasionally or more long term?
If you are performing 3×3 routines exclusively or frequently I recommend rotating exercises every workout or at least every other week, so that you can incorporate more variety of movement and more direct work for different muscle groups. You should alternate between upper body pushing and pulling movements in different planes and between pushing and pulling lower body movements. › Continue reading
More Metabolic Conditioning Workouts
Those interested in workouts geared towards metabolic conditioning may like to give the workout I did earlier tonight a try. It is a modified version of the CrossFit workout called “Cindy”. The CrossFit version of Cindy consists of as many rounds as possible of the following exercises in 20 minutes:
- 5 pull ups (usually performed with a kipping motion)
- 10 push ups
- 15 bodyweight squats
The modified version I did tonight used variations of the same exercises, with added weight and shorter time (15 minutes):
- 5 strict weighted chin ups (190 pounds bodyweight plus a 25 pound dumbbell held between the ankles)
- 10 push ups with narrow hand spacing (inside shoulder width)
- 15 squats with 25 pound dumbbells
All reps were performed in slow, controlled manner, with a brief pause at the top of the chin ups. During the fifth and sixth rounds I had to rest a few seconds after the third and fourth reps on the chin ups to complete five. I was able to complete six rounds in 14:34, after which I started feeling a little nauseous and could have sworn the temperature in the house went up 20 to 30 degrees, so I crawled into the bath tub and filled it with cold water. It seemed to do the trick, because I felt completely recovered within a few minutes. › Continue reading