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Favorite Gut Check Routine

Alright I’m looking for everyone’s favorite “Gut-check” routine. I’m bored, and want something new. Something totally weird and off the wall, that includes all different walks of life as far as training goes. I’m talking BB, Oly, Strong-man, PL, all mixed into one bad-ass routine.

I did the sweet 16 routine a bit ago, it helped out my squat a lot, but didn’t give me that “something new” feeling. I want to feel like I just started training again.

So what is everyone’s favorite ass-kicking routine? Please leave a link if at all possible.

EDIT: Before anyone asks, I was inspired by reading the post at gymjones about how every workout was completely different and weird for the 300 guys.

Yeah I know, 300, whatever, just letting you know why I’m asking for such a weird request. I could just do something new every time I hit the gym, but I’m not an elite trainer who specializes in program design, so I’d prefer one of the coaches here who is. Thanks again.

What’s the point in making it hard just to be hard? The gymjones method worked for 300 because those guys were busting ass. Any training session will be hard if you train that hard.

[quote]hockechamp14 wrote:
What’s the point in making it hard just to be hard? The gymjones method worked for 300 because those guys were busting ass. Any training session will be hard if you train that hard.[/quote]

I’m looking for something different though. Of course any routine can be hard, they usually are, but I’m looking for something that changes day after day, that allows no real adaption(not literally).

I adapt to programs quickly so I’m looking for something with a fast pace.

I’ve been starting to train in Krav Maga and mixed martial arts, and one of my favorite “Gut Check” routines is Bas Rutten’s audio workouts. Kicks ass.

I don’t understand why you don’t want any adaptation. Adaptation is how your body makes progress. If your body didn’t seek to adapt to the weights you lifted, you wouldnt get any stronger.

The reason the 300 stuff “works” for their goals is that it was primarily conditioning based. You can basically do whatever you want there and still make progress. Trying to gain strength and size is a little different.

-Matt

Here’s an answer not solely designed to break your balls, because apparently everyone’s on their fucking rag today- if you have a lifting partner, this is what I like to do. We used 135 for this, my roommate and I, but use any weight that’s medium intensity for 10 reps on power clean and press. Something that will leave you winded without having you dying.

Do ten reps on cleans, step back and let your partner do ten, and jump back in. Do as many as you can without passing out, up to ten. Keep switching back and forth, for an hour. I have no idea why we did that, and I know it wasn’t intentional at first.

After about 5 rotations we decided to do it for an hour, and it was singles for the last half hour, with a lot of wheezing, haha. I don’t think either of us even locked out the bar for the last 15 mins. Nevertheless, it was fun as hell, in retrospect, and we were fucking cashed afterwards.

If you check routines from GymJones (or from CF as it’s basically the same concept) you will soon realize that it’s not that “random”.
Always different but always the same - rotation of strength work, explosive work, endurance work versus different body parts - there is pattern for sure, it just look random

Isn’t this like the fifth “gut check exercises!!!yeah!!!” thread?

[quote]That One Guy wrote:
Isn’t this like the fifth “gut check exercises!!!yeah!!!” thread? [/quote]

I checked the last 10 pages of threads… not a single thread like this question, shitheap.

[quote]Matt McGorry wrote:
I don’t understand why you don’t want any adaptation. Adaptation is how your body makes progress. If your body didn’t seek to adapt to the weights you lifted, you wouldnt get any stronger.
[/quote]
Reread the part where I said “not literally”. Of course I want muscle and CNS adaption. What I’m trying to avoid is me adapting. As soon as I start doing the same thing over and over I get bored.

[quote]

The reason the 300 stuff “works” for their goals is that it was primarily conditioning based. You can basically do whatever you want there and still make progress. Trying to gain strength and size is a little different.

-Matt[/quote]

Hmmm I don’t see a link anywhere in the pile of words, so I’m going to skip it.

[quote]shogunassassin wrote:
Here’s an answer not solely designed to break your balls, because apparently everyone’s on their fucking rag today- if you have a lifting partner, this is what I like to do. We used 135 for this, my roommate and I, but use any weight that’s medium intensity for 10 reps on power clean and press. Something that will leave you winded without having you dying.

Do ten reps on cleans, step back and let your partner do ten, and jump back in. Do as many as you can without passing out, up to ten. Keep switching back and forth, for an hour. I have no idea why we did that, and I know it wasn’t intentional at first.

After about 5 rotations we decided to do it for an hour, and it was singles for the last half hour, with a lot of wheezing, haha. I don’t think either of us even locked out the bar for the last 15 mins. Nevertheless, it was fun as hell, in retrospect, and we were fucking cashed afterwards. [/quote]

That does sound fun. I’ll have to give it a try.

[quote]Petr Ruzicka wrote:
If you check routines from GymJones (or from CF as it’s basically the same concept) you will soon realize that it’s not that “random”.
Always different but always the same - rotation of strength work, explosive work, endurance work versus different body parts - there is pattern for sure, it just look random[/quote]

Yeah, I understood that. But to the trainee, it was completely unpredictable, and always different.

I’ve never actually seen one of their routines, you got a link for me?

I understand what your looking for. maybe.

I have three days per week where I do different stuff to support my grappling.
One day I lift weights, do singles, triples etc. very heavy stuff, cleans deadlifts weighted dips and pullups etc.

the second day I sprint, mess around with gymnastic rings and and some sandbag stuff. these can be as hard as you feel like.

the third day I do strongman stuff with my friend. This is usually the hardest, funniest and most revarding day beside grappling. we warm up with sandbags, then set a different type of medley every time or do three to five “events” against each other.

but a reasent one of these medleys was like this ~400lb tire flip’s for a set distance -> carrying a 200lb stone well-cover for a set distance -> farmers walk with a barbell and a sandbag out and back switching hands coming back. this was a set track and we did it for time, twice. as you may guess the second time was a lot worse. we finnishd of with presses for reps with a piece of a railroad track. Theres a gut-check for you.

That sounds awesome man. I was just hoping a T-author had composed all of this into an article. I’ve searched, but come up with very little.

Here are some Elite FTS routines:
Berserker Workouts: http://www.elitefts.com/documents/berserker_workouts.htm

Zach Evan-Esh
http://www.elitefts.com/documents/gym.htm

http://www.T-Nation.com/findArticle.do?article=05-119-training

?The Secret Workout?

Dan John
One of my ?secrets? to training athletes is so simple that you may ignore how good it is until you try it. Really, I think improving performance comes down to two things:

  1. Make it a habit. How many people have come away enthused from a workshop or clinic, then never make a single change? Why, knowing they have seen a better way, do they continue to live in their, well, bad habits? Make yourself a slave to good habits!

  2. You need, as Pavel always says, to train the “same, but different.” Great. How do you do it?

Hey, I’ve been there. If you want to be a great Olympic lifter, you need to Front Squat, Snatch, and Clean and Jerk. You want to be a great discus thrower? Throw the discus a lot. Soon, though, you get bored. Really bored. I found myself not long ago improving at a shocking rate, yet my workouts got a little, you know, just kinda, well, boring!

Well, my workouts needed variety. My mind gets bored doing the same thing, um, twice. (I got bored writing this and forgot what I was doing. Sorry.)

My answer was the ?WoR 2004? ?the ultimate ?Workout Randomizer?! Those of you who went to the recent Bootcamp in Las Vegas might recognize my invention as you may have seen it on the craps tables.

To the neophyte with an untrained eye, it looks like ?a dice?. However, those familiar with the WoR 2004 know that we only use one ?die?, not both (a radical change). By simply rolling the dice each morning, I can train the "same, but different.?

The Three Rolls (Is this about most guys? bellies?)

  • Roll One: Lift of the Day
  • Roll Two: The Program
  • Roll Three: The Finisher

The First Roll: the Day’s Lifts

Roll a One *Press
Roll a Two *Squat
Roll a Three *Snatch
Roll a Four *Clean (or Power Curl)
Roll a Five *Deadlift (any variation)
Roll a Six *Clean and Jerk

Certainly, you can put in your own options, but this isn’t bad! Now, for the confusing part, with the first roll’s lift you do the workout that you get with the second, prorgram, roll.

The Second Roll: the Program

Roll a One
Litvinov Workout.
Do eight reps with the lift, then run something. I choose 400’s (one lap around the block).

Roll a Two
5-3-2.
My favorite “secret” workout. It only takes a few minutes but you can really shoot up a couple of great lifts.

Roll a Three
3 Sets of 8 with one minute rest.
I usually do two exercises with this roll -overhead squats for three sets, rest, then front squats, that kind of thing.

Roll a Four
3-3-2-1-1-1-1-1
Max out. Not necessarily a ?max max?, but a really solid top end lift.

Roll a Five
Tabatas!!!
Go light, light, light here! Twenty seconds of lifting is followed by ten seconds of rest for a total of eight circuits.

Roll a Six*
The Big 55
55 reps of the lift any way you want. 55 Singles, 11 sets of five, etc. I like to pick one weight and see how quick I can do all the reps. A set of 55 may or may not be faster than 5 sets of 11!

The Third Roll: Good Old Fashioned ?Finishers? (“Gassers for Geezers!”)

Roll a One
Sled sprints

Roll a Two
Sleds carrying a rock

Roll a Three
Rock runs

Roll a Four
Sleds with a heavy pack

Roll a Five
Sleds with a heavy pack carrying a rock

Roll a Six
Farmers Bars to death!

Again, make your own variations!

A WoR 2004 Day
Wake up, roll the die three times. For example, you get a three, a two, and a five.

3+2 = Snatches x 5-3-2
5 = Sleds with a heavy pack carrying a rock

The WoR 2004 provides the athlete with 216 possible workouts. Some have noticed that it is possible to have back-to-back squat workouts for example. The answer to these questions would be to do the workout as rolled and hope for the best in the long term. Others have said, “There are no rest days!” Well, every second, third or fourth day, just rest. Or, perhaps, work in your own variations that rolls of five or six are always rest days. As long as you work in some kind of ?random pattern? things will be fine.

If you are doing kettlebells only, you could easy have two rolls of the dice, for example:

The First Roll

Roll a One
One armed swings

Roll a Two
Two armed swings

Roll a Three
One armed snatches

Roll a Four
One armed cleans

Roll a Five
Turkish get-ups
Roll a Six
Figure eights

The Second Roll

Roll a One
One-arm military press

Roll a Two
Two-arm military press

Roll a Three
Front squats

Roll a Four
Bent Presses

Roll a Five
Windmills

Roll a Six
Squat Jerks

Now, these are all basic kettlebell exercises, but you could easily substitute them for others. To train, roll the dice and do the workout! Certainly, these lists can go on forever if the athlete wants lots of variety.

But, don’t settle for cheap substitutes! Get the original WoR 2004 directly from the editor! Send a check for $480 and get the shipping for free!

[quote]shogunassassin wrote:
That One Guy wrote:
Isn’t this like the fifth “gut check exercises!!!yeah!!!” thread?

I checked the last 10 pages of threads… not a single thread like this question, shitheap.

[/quote]

I remember posting to a thread “Gut Check Exercises” it has been done before. Search favorite gut check exercises. oh and nice job with the whole “shitheap” that stung.

scratch that it is “gut check exercises”

Hardly recent, though, eh?

Yeah. No one could possibly have anything to add to the discussion, either.