Thirty-Aught-Six Workout

wpid-20150122_081928.jpgI just finished this workout a half hour ago and my arms are still so rubbery it feels funny to be typing.  Enjoy.

The Thirty-Aught-Six Workout is in two halves.  First half is calisthenics with added chains for weight.  Second half is on the heavy bag.

Chains Half: Set timer to beep every 30 seconds.  Put a chain around your neck that weighs about 15% of your bodyweight and start timer.  Do as many Push-ups as you can until the beep, then as many Squats as you can until the beep, then as many Lunges as you can (while pressing the chain overhead) until the beeps, then rest until the beeps.  Repeat 5 more times for a total of 6 cycles (12 minutes).

Rest until your heart rate is under 100, then start the second half.

Heavy Bag Half: Set round timer for rounds of 1:30 with :30 breaks.  Punch and kick the bag with maximum sincerity for 1:30, and rest for :30.  Repeat 5 more times for a total of 6 rounds (12 minutes).

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s