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3 Punishing 10-Minute CrossFit Workouts That Will Wreck You
These punishing CrossFit full-body WODs are each ideal for plugging onto the end of a session or when you're strapped for time but keen to get a sweat on.
, a coach at talks you through them below, giving you guide times for each. However, before you go any further, a word of warning: the names sound sweet, but the after burn will be a little sour.
1. CrossFit Open Workout 12.1
BURPEES: 7-minute AMRAP (As Many Reps As Possible)
"There is beauty in simplicity," says McShane. "A low skill movement with nothing limiting the participant other than their ability to endure extreme discomfort."
On paper, seven minutes of non-stop burpees may sound approachable. But after 60 seconds, the burn will creep in, lactic acid will flash-flood your muscles and you'll want to pack it all in. But don't.
(Related: The burpee workout special forces soldiers use to get insanely fit)
For reference, "The top athletes were managing upwards of 135 reps, though to compare yourself you'll have to go chest to ground at the bottom of the movement and jump and touch a target set 6 inches above your maximum reach at the top," says McShane.
Don't forget to keep count.
FOR TIME: 30 clean and jerks
Just a barbell and a few plates are all that stand in your way. But don't lift with your ego. "The technical component of this movement is going to favour the skilled athletes over the brute," explains McShane. "Efficiency is key here, and your time will reflect your ability to maintain good mechanics throughout the 30 reps. This workout is intended to be a sprint, so if the prescribed weight is at or above 80% of your one rep max, scale the load to preserve intensity."
(Related: The 21 best-ever barbell moves)
Which, by the way, is something you'll want to do. "Any time under five minutes is passable, under four minutes is impressive, sub-three and you should drop me a line, you have my attention."
Gentlemen, pick your weapon.
3 ROUNDS FOR TIME: 400m run, 21 kettlebell swings (24kg/16kg), 12 pull-ups
You will need to hog a bit of equipment for this one. By combining cardio work with metabolic movements and bodybuilding classics, you'll be ticking several boxes all at once.
"You'll be challenged to supply oxygen to the legs during the run, your back during the swings, and the lats and shoulders during the pull-ups," McShane says.
Video: 3 Kettlebell Workouts for CrossFit
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