Nothing at all fancy today, just a lot of work jam-packed into a mere 30-minute time frame.

Russian lunge jumps for height: 3 each leg, each round

single-leg high box (approx. 18″) step-ups: 135 x 5, 5; 155 x 4; 165 x 4; 4 (each leg)

ab wheel roll-outs: bodyweight x 10, each round

glute/ham raise (GHR): 40 x 5, 5; 45 x 5; 50 x 5, 5

5 rounds of this, subsequent to a good warm-up.  If you do the math, that’s 20 exercises completed in approximately 20 minutes, with the warm-up and equipment/station set-up requiring another 10 minutes or so.  So plenty of work, with very little rest.  Now, I wouldn’t try to squeeze an exceptionally heavy and/or neurologically demanding workout into a 30-minute bracket, but this kind of “speed-endurance” type work is well-suited for a short overall time investment.

Inspiration, thanks to Nike

Ross Enamait — whose methods I find top-notch, and absolutely kick-ass — posted this fantastic Nike “commercial” on his site recently; tell me you’re not jacked-up after watching it.

[youtube=http://www.youtube.com/watch?v=dkBOI4lNfYs]

Ahhh, brings back that old pre-game, ’bout-to-bust-outta-my-friggin’-skin feeling!   I love it!  And, like Ross, my favorite line here has to be:

“Passion has a funny way of trumping logic.”

Ain’t it the truth!

4 COMMENTS

  1. Never like ball sports, but I think I got a hard-on when I heard the motorcycle engines. Oh man those were the days. Still would be if I could afford it.Talk about a workout! 45 minutes of adrenaline, 200+ HR, Gs, and getting the piss beat out of you. Rest a few minutes, drink, & repeat!

  2. That is one amazing ad. goosebumps watching it! Loved that line too and the one ‘when the race is on, all bets are off’
    Just came across your blog,really like it will be following!!

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