circuit training
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