Conditioning Workouts – 1

It’s been a while since I posted workouts so here are some bad-ass conditioning workouts. If you think you are “fit” – do these, try to beat the target times and post your times.

Note: If you don’t know some of these moves or how to do them, a simple google search will tell you what they are and how exactly to do it.

Workout 1:

For time…

  • Run 800 meters
  • 50 One Arm Dumbbell Snatches @ 30% BW
  • 50 Pushups
  • Run 800 meters

Target Time – 13 mins

Workout 2:

For 2 mins do the following at medium intensity… (take it easy during these two minutes)

  • 5 squats, 5 pushups, 5 situps

Immediately after 2 mins for 1 min do maximum repetitions of…

  • Burpees

Rest 1min. Note done number of burpees done.
Repeat for a total of 5 rounds

Target – 75 Burpees total

Workout 3:

  • Max Pushups in 2 mins. Target – 75
  • Rest 2 mins.
  • Max Situps in 2 mins. Target – 75
  • Rest 2 mins.
  • Run 1 mile for time. Target – 7 minutes

Workout 4:

Max rounds in 20 mins…

  • 1 Pull-up
  • 2 Push-ups
  • 3 Squats

Target – 80 rounds

Note: Workout from Mark Sisson’s WOW. I did it a couple of weeks back and got 86 rounds. Loved it.

Workout 5:

For time…

  • 50 dumbbell swings @ 30% BW
  • 40 box jumps or jump squats
  • 30 pushups
  • 20 frog jumps
  • 10 pullups or burpees

Target time – 12 mins

I’ll try and post more of these every now and then.

Enjoy.

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16 responses to “Conditioning Workouts – 1

  1. mahesh September 17, 2010 at 11:17 am

    Excellent!
    Going to try it today and also its my conditioning workout day. Will do either one of 1, 3, or 4.

    • Shivram September 17, 2010 at 6:48 pm

      1 thru 4 looks good. will try them out next week and post my timing(s). lil sore now after moving to a new place (which was by itself one helluva workout !)

  2. Mahesh September 18, 2010 at 8:51 pm

    did workout 1 without 800m runs as had to do some squat lifts
    it took me 5:50 mins to do 50 snatches @ 40lb and 50 pushups

  3. Mike September 19, 2010 at 7:11 am

    Thanks! Well timed was getting bored of P90x+!

  4. Mahesh September 21, 2010 at 4:13 pm

    Workout 2: aimed for 100; did 99 burpees. burned out in the last round workout kicked ass..

    • RG September 24, 2010 at 10:06 am

      99 is pretty amazing! I’ve got to do this workout this weekend. Will aim for 100!

      • Mahesh November 6, 2010 at 4:11 pm

        Workout 2 did today after almost more than 2 months.. 100 burpees total.. 1 burpee improvement..kickass workout..longest as wellas shortest 20 mins

  5. Shivram September 24, 2010 at 7:10 pm

    Workout 4: 80 rounds in 24 min and 31 secs. the toughest part was context switching btw pull ups to push ups to squats within every round

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  10. Eric C July 14, 2012 at 11:04 am

    Workout 1 time 9 min 42 sec
    Boom

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