Set your Gymboss to 0:00

Press ‘Start’ and begin a race to 100 burpees. No rest. See how long it takes you to get to 100 burpees.

6-7 mins= pretty well conditioned athlete
5mins=advanced conditioned athlete
4(and below)=very good condition

The first time took me 7 mins. Eventually I got it down to 4:36. I haven’t passed that mark yet.

Another option is the: 10 minute Burpee Challenge.

Simply set your Gymboss to 10 minute rounds (so it will ring every 10 mins). Press “Start” and begin your burpees. See how many burpees you can do in 10 minutes. Each time you do this excercise, strive to beat your previous record.

These workouts are both very challenging and perfect if you are pressed for time.

- Mike

By Ross Enamait – Published in 2005

The Magic 50 is one of many routines contained within the Infinite Intensity training manual. The workout is listed below.

Perform 5 circuits of the following:

* 5 Dumbbell Snatches Per Arm
* 5 Dumbbell Swings Per Arm
* 10 Burpees
* Rest 60 seconds and repeat

Continue until you have performed five complete circuits. Limit rest to 60 seconds or less between each circuit. Advanced athletes will work through the entire routine with minimal rest (ex. 30 seconds between rounds). As for eliminating rest entirely, refer to this discussion from the forum for more information.
Workout Summary

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.

You can use one or two dumbbells for this routine. Certain individuals may snatch much more weight than they can swing. In these instances, you can set up two side-by-side stations. The heavier dumbbell will be used for snatches. You will then side step to your second station and perform swings with the lighter dumbbell.

If you do not possess a considerable strength difference between snatches and swings, stick with one dumbbell. It will allow for a faster transition between movements. Whether using one or two dumbbells, choose the heaviest load that you can handle. The key to this workout’s success is to move from one exercise to the next, as fast as possible. If you use two dumbbells, limit time between movements.

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.

Recover quickly and continue with another pass through the circuit. At the conclusion of five circuits, your heart will be beating like a drum. Continually challenge yourself to reduce the total time required to complete the circuit. This routine will do wonders for work capacity and explosive endurance.

Conditioning workouts need not be lengthy. Intensity is much more important than the duration of the workout. For example, one boxer may jog for 40 minutes to satisfy his “roadwork” requirements. The athlete who stays home and performs The Magic 50 routine will finish his workout in half the time. He will achieve far more benefits from this brief circuit.

As Napoleon Bonaparte once said,

“Never interrupt your enemy when he is making a mistake.”

When you step inside the ring, your opponent is the enemy.

This workout can be performed 1 to 3 days per week depending on your condition and weekly workload. This workout is just one of many that is featured in the Infinite Intensity text. A complete 50 day program is also included, with details on how to construct a routine specific to your goals.

Work Capacity 101 is one of many routines contained within the Infinite Intensity training manual. This workout consists of four exercises, performed as a circuit, with the intention of enhancing the athlete’s work capacity.

Mel Siff offers the following definition of work capacity in his informative text Supertraining:

“Work capacity refers to the general ability of the body as a machine to produce work of different intensity and duration using the appropriate energy systems of the body” (Siff, 2003).

All athletes can benefit from improved work capacity. This is particularly true for combat athletes. You must be prepared to fight hard, round after round. By improving general work capacity, you will be prepared to endure more intense work, while quickly recovering between workouts (or rounds).

Recovery is extremely important. Many competitive fighters train 2 or 3 times per day, often pushing their body to the limit. A poorly conditioned athlete will be unable to keep pace with such a vigorous training schedule. The fighter must be in shape to train hard, while possessing the ability to recover quickly. You cannot train hard one day, and then be out of action due to 3 days of extreme muscle soreness.

Improving work capacity is one important step to enabling the body to train harder and more often.

The following routine is just one of many options. Variety is extremely important when training for improved condition. We are not looking to adapt to a particular routine or training style. It is important to incorporate variety into the conditioning regimen to prevent staleness and adaptation to a particular drill/style. For example, swinging a sledgehammer is an excellent conditioning drill, but you are not training for the Sledgehammer Olympics. You are training for improved performance in a given athletic event. Incorporate variety to continue a positive training response.

The Routine

The following routine consists of four movements. Each movement will be performed non-stop, with no rest between exercises. You will continue this workout for 20-minutes. Your goal is to perform the circuit 10 times in 20-minutes. You will begin a new circuit on every 2nd minute (ex. 2, 4, 6, 8, 10, 12, 14, 16, and 18 minutes). The circuit will average approximately 75 seconds (+/- 10 to 15 seconds). This will allow approximately 45 seconds of rest before starting the next cycle.

For example:

Set Gymboss to 0:00
Rest 45 seconds (until 2:00)
Begin second pass through circuit at 2:00

This will continue for 20-minutes, or until you have completed 10 circuits. The circuit may not feel too difficult after the first few cycles, but becomes more and more challenging as you approach the 20-minute mark.

The Exercises

1. Pull-ups x 5
2. Medicine Ball Slams x 10
3. Burpees x 15
4. Jumping Jacks x 20

Perform each movement as fast as possible. Move from one exercise to the next without stopping.

Below I have provided a video demonstration of one pass through the routine.

Workout Summary

* If this circuit is too difficult to begin on every second minute, you can alter the routine with one of two options. The first option is to increase the length of rest between circuits. Simply perform as many circuits as possible within 20-minutes. Do the best that you can. The second option is to reduce the number of burpees from 15 to 10. Burpees are the most difficult portion of the routine.

* When performing burpees, it is important to explode from the ground. Burpees are as intense as you make them. You can either explode upward, or execute a half ass jump. You must decide.

In addition, be sure to drop the chest to the ground during each repetition. You will essentially perform a pushup within the burpee. Burpees are not the same as squat thrusts.

* When performing the medicine ball slam, a non-bouncing medicine ball is recommended. You must slam the ball downward with a max-effort. If you use a bouncing medicine ball, be sure to move your head out of the way to avoid being smashed in the face with the rebounding ball.

* If you do not need 45 seconds of rest before starting a second pass through the routine, go for it! Challenge yourself to perform more than 10 complete circuits within 20-minutes. As long as you move as fast as possible, you will benefit from the routine.

This workout can be performed 1 to 3 days per week depending on your condition and weekly workload. This workout is one of many that requires a timer. I highly recommened grabbing a Gymboss timer.

Source: http://www.rosstraining.com/articles/workcapacity101.html