| Conditioning Discussion With gas like that, you'll be done & down after one round. Let's work on your cardio a little bit... |
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10-08-2009, 12:24 PM
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#1 (permalink)
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 Purple Belt
Join Date: May 2008
Location: Toronto, Canada
Posts: 1,838
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October Conditioning Challenge: Sequential Fatigue
October Challenge
Ross's Sequential Fatigue Challenge
(slightly modified)
Sequence #1
10 burpees
50 meter sprint
10 plyometric push-ups
rest for 15 seconds
Sequence #2
15 diamond push-ups
50 meter sprint
10 knee tucks
rest for 15 seconds
I changed the "jog back to start" to "rest for 15 seconds" since we are doing this for time and people will probably jog at different speeds and this makes it consistent.
Perform each sequence 5 times alternating between sequences (so S1, S2, S1, S2 and so on.). Fastest time wins.
Rules- Burpees: include a push-up and a jump
- Push-ups: elbows must hit at least 90 degrees
- Knee tucks: aka tuck jumps or high knees, knees should come up to at least parallel with your hips. It doesn't matter how far down you squat before the jump.
Leaderboard- Machete Juarez/8:38
- RyanR/10:11
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Beware the 13 Benchmen of the Benchpocalypse!
Last edited by DrBdan; 10-22-2009 at 05:11 PM.
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10-08-2009, 12:55 PM
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#2 (permalink)
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 Black Belt
Join Date: Mar 2006
Location: Indiana
Posts: 5,999
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I'm glad we got these challenges going again, but I'm going to be sitting this one out. I already get weird looks just sprinting at the cemetary (everyone jogs or walks), so I can't imagine what they'd say if I was doing burpees, pushups, tuck knees, etc. It's a crime that all of the school's tracks are barbwired off. Ridiculous.
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10-08-2009, 01:13 PM
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#3 (permalink)
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Join Date: Feb 2004
Location: On the Excalibur.
Posts: 5,569
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My god I hate this one. It really is the closest I felt to fighting though. 3 rounds of this and I just about died.
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For the millionth time, it wasn't me who smoked the crack. I told the story if[sic] first person because it's funnier that way. -bacon
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10-08-2009, 01:43 PM
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#4 (permalink)
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 Blue Belt
Join Date: Jun 2009
Location: fuck my life...
Posts: 812
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Good stuff... now we can get all the slackers off their asses. lol Thanks DrB. Machete hasn't had shit to do in a while.
__________________
Even when winning seems illogical, losing is still far from optional.
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10-08-2009, 03:48 PM
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#5 (permalink)
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Blue Belt
Join Date: Jun 2005
Location: San Diego/Temecula -> San Diego -> Temecula -> Murrieta -> Chula Vista
Posts: 701
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1st try = fail.
stopped at 3 sets, but even those weren't complete. Plyo's ended up as regular pushups and I had to cut down on the pyramids.
did another set for fun after a short break.
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www.saintwilhelms.org
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10-08-2009, 05:31 PM
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#6 (permalink)
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Forum Moderator
Join Date: Aug 2006
Location: Counting down by 2s from 5.
Posts: 5,397
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You know what, I haven't done a full Ross workout in a LONG time. I just realized how much I miss them 
__________________
St. Wilhelm's 00145
http://www.sherdog.net/forums/f49/2009-year-xtrainer-got-strong-622052/
"Question with boldness..."
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10-09-2009, 02:08 AM
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#7 (permalink)
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Blue Belt
Join Date: Oct 2008
Posts: 884
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Quote:
Originally Posted by DrBdan
October Challenge
Ross's Sequential Fatigue Challenge
(slightly modified)
Sequence #1
10 burpees
50 meter sprint
10 plyometric push-ups
rest for 15 seconds
Sequence #2
15 diamond push-ups
50 meter sprint
10 knee tucks
rest for 15 seconds
I changed the "jog back to start" to "rest for 15 seconds" since we are doing this for time and people will probably jog at different speeds and this makes it consistent.
Perform each sequence 5 times alternating between sequences (so S1, S2, S1, S2 and so on.). Fastest time wins.
Rules- Burpees: include a push-up and a jump
- Push-ups: elbows must hit at least 90 degrees
- Knee tucks: aka tuck jumps or high knees, knees should come up to at least parallel with your hips. It doesn't matter how far down you squat before the jump.
Leaderboard
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Just 15 seconds rest??? Is this a joke?!?!?
__________________
my ultra hardcore extreme pain powerlifting and cardio log:
http://www.sherdog.net/forums/f49/training-log-beginner-includes-videos-kg-llbs-conversion-table-967394/#post30478141
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10-09-2009, 02:10 AM
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#8 (permalink)
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Blue Belt
Join Date: Oct 2008
Posts: 884
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Quote:
Originally Posted by Oblivian
I'm glad we got these challenges going again, but I'm going to be sitting this one out. I already get weird looks just sprinting at the cemetary (everyone jogs or walks), so I can't imagine what they'd say if I was doing burpees, pushups, tuck knees, etc. It's a crime that all of the school's tracks are barbwired off. Ridiculous.
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I was doing burpees on a local track recently...someone came up and asked me what "strange exercise" I was doing and proceded to talk to me during sets.
__________________
my ultra hardcore extreme pain powerlifting and cardio log:
http://www.sherdog.net/forums/f49/training-log-beginner-includes-videos-kg-llbs-conversion-table-967394/#post30478141
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10-09-2009, 06:42 AM
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#9 (permalink)
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Amateur Fighter
Join Date: Oct 2006
Posts: 1,696
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It's pretty ironic how I was going to suggest a Ross workout for an October/November Conditioning Challenge. I just did Work Capacity 101 yesterday after my skill training/sparring. 8 rounds with as minimal rest as humanly possible, fun stuff.
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10-09-2009, 09:29 AM
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#10 (permalink)
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 White Belt
Join Date: Jun 2008
Location: Philaburbian
Posts: 123
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I guess it's time to pay for my 2 months of slacking. 
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