Changing your body means pushing your body. And no one knows how to do that better than the toughest CrossFit coaches in the game. We got the most devastatingly difficult (and impressively effective) workouts from Jay Adams, manager and head trainer at CrossFit Union Square in New York, and Justin Marcis, founder of Windy City Strength & Conditioning in Chicago. Each of the workouts are simple. But they sure aren’t easy.
For Marcis' workouts, you'll need:
- Kettlebell
- Plyo Box
- Pull-up Bar
- Assault Bike or Rower
For Adams' workouts, you'll need:
- Pull-up Bar
- Kettlebell
- Barbell with Weights
For each program, all modifications are in parentheses when they're needed.
Workout 1: Aerobic
25 minutes – max rounds / reps:
- 400m Run (500m row)
- 20 Russian Kettlebell Swings, 24kg (about 53lbs)
- 15 Burpees
- 10 Box Jumps (step-up), 24"
Complete each exercise and move straight into the next.
Continue for 25 minutes to complete the maximum number of rounds in that given time.
Workout 2: Anaerobic
Every two minutes for six sets: 30 seconds of assault bike sprints or 45 seconds of row sprints. The key here is to go 100 percent in each set. It's all-out effort for less than one minute, with enough recovery to maximize all six sets.
Workout 3: Muscle Endurance
Four rounds for time:
- 400m Run (500m row)
- 25 Pull-ups
- 25 Push-ups
- 25 Air Squats
Do each exercise and complete all of them to count as one round. Complete three rounds in the shortest amount of time possible.
Workout 4: 14-Minute Alternating EMOM (Every Minute On the Minute)
- 20 Wall Balls
- 7 Burpee Pull-ups
Do 20 wall balls as quickly as possible. Whatever time you don't use of the 60-second countdown to your burpee pull-ups is considered rest time. At the one-minute mark, switch to burpee pull-ups. Do all seven, and once again use the remainder of the 60 seconds to rest. You'll do seven sets of each exercise. At one minute per set, that’s 14 minutes of nonstop work. Remember, if you use all 60 seconds of each round to complete the reps, that means no rest for you until the 14-minute workout is over.
Workout 5: Tabata
20 seconds of work, 10 seconds of rest for each:
A) Thrusters (95 lbs)
B) Kettlebell Swings (24 lbs)
Alternate A and B for eight rounds of each for 16 rounds total
Tabata workouts require that you go all out for a short amount of time — and then rest for a short amount of time. It's a fast and furious way to get quick fitness gains. For this workout, do as many thrusters as possible for 20 seconds. Rest for 10 seconds, and then begin your kettlebell swings. Do as many kettlebell swings as possible for 20 seconds. Rest for 10 seconds before going back to thrusters. Complete eight sets of each 30-second exercise.
Original article and pictures take www.mensjournal.com site
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