I saw on another thread someone suggested incorporating a WOD (Workout Of the Day) into the website, as in Crossfit.  That got me thinking...is anyone out there up for another challenge?  We could all submit a workout (maybe start with a workout of the week so as not to interfere with everyone's current programing), collectively decide which one to do for the week and then at some point in the week before Sunday do the workout and post your time in the spirit of friendly competition and personal motivation.  Since I love fusion workouts, I'm all about incoporating whatever into the workouts, though we should probably offer TRX alternatives for any outside source exercises to ensure that everyone can participate.  It goes without saying that we can all tailor these workouts to our individual skill/strength level so if you have to substitute something for an easier exercise or reduce reps, no worries; the point is to encourage a little camaraderie, not exclude anyone.

I'll kick it off with my suggestion for the upcoming week's WOW:

For Time, 3  rounds:

Suspended Lunge With Power: 20L/20R

Suspended Incline Press: 15

KB Hand-To-Hand Swings: 50 (or 30 Burpees)

Hamstring Curl: 20

45 degree Row: 25

After you're done, throw in your favorite core exercises for good measure! 

Mike, 
 Great idea!  I like the workout-of-the-week idea for now just because so many people may be doing their own program.  But I see no reason for this to evolve into a workout-of-the-day.

One thing I would suggest is, when designing a WOW, try to put in exercises that hit all 3 planes of motions.  I am no expert in this and sometimes have a hard time figuring out what exercise is in what plane.  But the TRX is phenomenal for these types of exercises so it shouldn't be too hard to come up with different ones. 

I also like what you did with the fusion.  You put in KB's but also gave a supplement (burpees) in case you don't own KB's.

Can't wait to try this!

 

Good point about the planar considerations.  I'll be honest, I have a general understanding of this but still struggle to ensure that I hit all three when I put together workouts.  I'm hoping that other people with a knack for workout compositions will suggest some routines and give me some better examples of structuring. 

I'm going to give this routine a run-through tomorrow and see how it goes...

Well... I'm always up for a challenge so just might have to try this one!

Well, I'm sure that some of you studs (and studettes) out there will beat this time without too much trouble, but I'm not ashamed to admit that my time of 29:01 whupped me bad! 

This was definitely harder than I thought it would be; when I first posted I figured that I would shoot for about 21 minutes.  That went out the window after the first round!  Someone was borrowing my KB so I did the burpees instead and found that 30 burpees are a lot harder (and more time consuming) than 50 H-2-H swings.  Still, though, the burpees worked out well as the combination of power lunges, burpees, and hamstring curls left my legs (and lungs) on fire. 

Now that my wife has decided that "she" would like to do this, this basically means that I am doing it too!

So, if it is that tough you may not have made a friend of me with this one Mike.

:)

Mike,

      Great workout.  My time was 24:14 but I think I fudged the KB swings on all 3 rounds.  They really gassed me and had to stop a few times and then lost count.  Not sure I got the whole 50 swings in during each round.  But over all a good anaerobic and aerobic workout.  I'm doing the ETK workout from AOS so thought I would breeze thru the swings but 1-handed swings are definately more brutal the 2-handed swings.

As I anticipated Mike Miranda is now top of my list of "do not like" people. If I was Santa you would definitely be getting a lump of coal!

Rebecca's time: 14:26
My time: 15:42

Coincidentally I think my heart rate was around 1542 beats per minute during that final set of burpies!!!

Excellent point. Multiplanar training is pretty easy to incorporate and will add a little extra "ouch" to your killer workout (which I have yet to try....).  Try adding in any rotational exercises.  Personally, I love the single arm power pull.  However, the high torso rotations, oblique crunches (could add offset hands to make it more challenging), and scorpions are all good too, and will keep you moving in a fast paced set like this as time is of the essence! 

As for the martial artist workout gurus...I'm working on getting myself back to that training level, so congrats on some great times!  Good inspiration for me, and I believe you are the same two who did very well in the atomic push-up challenge, correct?  My goal is 50, just because you guys were so good, so thanks for the motivation!  :)

Kari Woodall--Woodall Training

Mike, I consider being at the top of your "do not like" list a compliment of sorts, so thanks!  

Those are some sick, sick times you two!!  So, Sweeneys, what do you say for next week; have a good workout for us to try?

Kari, thanks for the suggestions; Scorpians are awesome.  You're right about the rotations and little tweaks, I think I remember reading one of Fraser's responses somewhere where he suggests adding a little abduction to the Hamstring Curls to incorporate more planes.  When I see other's suggestions/comments, it makes perfect sense though I have a little trouble thinking up those variations myself.  I plan on hitting up the STC once I get home so I can get some face time with a professional trainer and get a better handle on the finer details of suspension training. 

It's funny that you used the adjective "sick" to describe our times as I felt like I was going to BE SICK for several hours after doing that!

My wife is the evil mastermind of our family so I'll leave it to her to create something.

Good job to everyone for even completing that workout. It was brutal!

Mike "VERY sore today" Sweeney

I definitely have to admit... that was quite the evil workout! Although not sore (yet), I did feel like I was going to puke while doing it, especially while doing the burpees! I think I could probably come up with something for next week ;) Rebecca

Yeah, those burpees are what completely kicked my butt.  I had to pause several times to catch my breath and convince myself to keep going....

I'm eagerly awaiting next week's pain!!

FA Staff, what are the chances we could create a subfolder so we can start a new thread for each week?  If this idea catches on with other people and they start posting too, it may be easier to keep things organized if each workout is a different thread.

 Nice workout Mike. I am always on the lookout for crazy "fun" workouts. Rebecca, I must say, that I had an unfair advantage in that I knew what time I needed to at least match. Can I also say that you ROCK!! Watched the video of your one handed suspension push ups. Nice job. Okay, so call me slightly competitive (those that know me well will tell you maybe a bit more than slighty). :-)  I have kbs here in my garage, but seemed like everyone was doing the burpee version so I wanted to keep things on even playing ground. 3 rounds for time: 14:16. Promise I'll post one of my "crazy" workouts in the near future. I love fusion workouts and have quite a few that involve kb, bosu and my 6 foot pull up bar. :-)

Oh, btw, correct me if I"m wrong fellas, but I think the girls have you on this one!! ;-)