Feeling good I was today (nice coffee before the session helped) so I did this workout before my first clients of the day.
Start with a 2km run (obviously as quick as possible)
Move quickly on to bench press and do 100reps with a weight that is 2/3 of your body weight. if this seems too much then scale to 1/2 body weight or even press ups (which i did with a female client of mine no problem).
The trick here is that you must do 15 squats for every break you have to take – easy enough to spot on the bench press but make sure you are honest is doing press ups (chest MUST touch the floor).
oh and then finish with another 2km run!
Simple and easy to do from home or with very limited equipment. Guaranteed mega calorie burn and the chest muscles will certainly feel it the next day.
Mine was a 8.30min on first 2km and 7.58mins on last 2km and 28.40mins total time. Looks simple enough on paper so go give it a try pleeeease.
3,2,1 go!! and no giving me crap about the music
Tags: bench press 100 reps, crossfit workout, Dominic Munnelly, dominic munnelly personal trainer, dublin personal training, faster fat loss, free weights, personal training, running, the transformation catalyst
Transform's Personal Training Blog 
February 21, 2010 at 11:15 am |
done that today though had to substitute 2km (snow outside!), put in 2 sets of 40 burpees, chest in bits and arms sore (will porb be worse tmw!!!), great workout, will get chance for 2km runs when weather clears up.
February 21, 2010 at 11:18 am |
good man and its great to see more people doing and commenting on the workouts instead of just looking at them!! Keep it going and pushing the bar higher
February 22, 2010 at 11:51 am |
Tried that one myself Dom in Deer Park on Sunday so obviously had to substitute the Bench with 100 press ups. Just had to do it outdoors, weather conditions were perfect for outdoor running! Even got 2 friends of mine to tag along and attempt it also (they didn’t thank me for it half way through)! Got it done in 25 minutes even but would imagine that I wouldn’t be getting it done that quick in the gym with 2/3 BW Bench and treadmill! Good workout though, got the heart rate well up and felt great after it, chest is a bit stiff today also!
February 22, 2010 at 12:49 pm |
hey thats super and exactly what i was hoping people would do with it i.e. doing it outdoors.
Its still a tough workout and i am sure your two mates are much stiffer than your good self
February 22, 2010 at 5:18 pm |
my chest is in bits a day later!!
February 22, 2010 at 10:21 pm |
mine is STILL stiff 3 days later – it will linger!