Magic 50, from Ross Enamait:
http://www.rosstraining.com/articles/themagic50.html
* 5 Dumbbell Snatches Per Arm
* 5 Dumbbell Swings Per Arm
* 10 Burpees
* Rest 60 seconds and repeat
Obviously, if it's a challenge, the rest time is up to the individuals preference.
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You will start by snatching the dumbbell five times with each hand. Start with your non-dominant hand (ex. left hand snatch x 5, then right hand snatch x 5). After completing the snatches, perform five dumbbell swings with each hand (no rest between movements). Quickly drop the dumbbell and perform 10 explosive burpees. Focus on maximum exertion with each effort.
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The total workout consists of 50 dumbbell snatches, 50 dumbbell swings, and 50 burpees. This routine is brief, yet extremely intense. If the workout does not pose an adequate challenge, you should increase the weight of your dumbbell. More iron always equals more intensity.
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You can use one or two dumbbells for this routine. Certain individuals may snatch much more weight than they can swing.
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Magic 80 sounds fucking gruesome. I'd love to give it a shot.
