Finishers

[Darren82]

You'll find most gym sessions or runs in training will usually end with a little finisher to squeeze that last bit of effort out of you when you're already fatigued

Three very good ones that I've been alternating recently after runs have been these...

1. Sequential Fatigue
http://www.rosstraining.com/sequentialf ... llenge.pdf

Nice lung buster

2. Work Capacity 101
http://www.rosstraining.com/articles/wo ... ty101.html

Can be tweaked to suit what you have available, IE. No medicine ball then use dumbell swings or if doing it in a park or somewhere similar substitute with jumping lunges x20

Very good fitness gauge

3. 100 Burpees for time

Does what it says on the tin, complete 100 full burpees (with push up) for time. A time < 10 mins is a good indicator of fitness

In closing fellas, it's a good idea to get used to training a bit beyong the comfort zone as those who've passed out, are in training or have completed PRMC will tell you. There's no such thing as a comfort zone when it comes to phys at CTC

[1664Kro]

HAHA loving the Work Capacity 101, I'm going to give it a go right now

[Hellbreather]

Work Capacity 101 Gotta love it

Gonna give that a try tomorrow up the gym.
Although they might not like the Medicine ball slams

[quirk]

WOW! haha I haven't been doing my Burpee's like that!

Lol I reckon I need to step up the technique. Looks good though

[803troop]

Ross is the beast of all beasts, and highly regarded on mma.tv

Baz

[davidemmerson]

Yeah, those burpees look hard! But a good routine to do as well, though I hope medicine balls can take that kind of pounding!

[Hellbreather]

Of course they can... they're medicine balls.
Have you not seen Jackass The Movie 2

http://www.youtube.com/watch?v=F8Gt_9bttLQ

[davidemmerson]

I love Jackass, but that throw where Bam takes it in the back looks painful!!

[Stokey_14]

Get someone to do those medicine ball slams on you're abs especially after you're coach has just slammed you into the ground... you're struggling for breath as it is and bam you've got some big ugly bloke bouncing one of those off you're gut.

Also once you get you're 100 burppy time right down, slap a weight vest on or maybe do it with hexagonal dumbbells in you’re hands ... that’s if you're really twisted!

Stokey

P.S. Yes, Ross’s stuff is top stuff and his mental attitude is spot on, his site/forums helped my boxing conditioning no end.

[1664Kro]

Work Capacity 101 is great really got me burning. . Instead of that medicine ball i grabbed my dumbbells and slammed it on my bed.

[Stokey_14]

Work Capacity 101 is great really got me burning. . Instead of that medicine ball i grabbed my dumbbells and slammed it on my bed.

Hope that’s a damn strong bed! Can just see it going through and costing you a small fortune... I know a mate of mine decided to do some pull ups on his door frame, nearly brought the bloody house down and cost his old man a shed load of cash to get it repaired.

Left him with a nasty lump too, just for good measure.

Stokey

[HybridWarrior]

Work Capacity definitely seems like top stuff!

[Darren82]

Work Capacity is a very nice circuit, one of my favourites at the moment.

It's important to realise that you can achieve more in the 20 minutes it takes to perform that circuit (at correct intensity) than just plodding along on a run or even some fartlek runs to be fair.

Check your heart rate after one of these sessions, it should feel like it's bursting out of your chest. Even the fittest lads should still feel suitably fooked after this as it's all about work rate.

I like passing this stuff on as if I'd trained more sensibly first time round I probably wouldn't be where I am now, looking to rejoin and repeat a lot of things I'd rather not

[Hellbreather]

Has anyone bought his "Infinite Intensity" guide?

Im pushing towards the no side because most of them.. are a waste of £14 or however much it is..

His workout capacity 101 though, thats a beasting.

[Darren82]

Haven't bought it as I get most of my circuits from my boxing coach and the sample workouts he already has online are good enough to keep you going for months.

They're all a good foundation to evolve into harder, longer sessions.

If I was a fighter (competitive level) I would definintely buy it though