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GPP Work w/ Limited Equipment


Currently I follow a full body training program 2x/week. I have a volume day and an intensity day. I also do mini workouts twice a week in which I focus on conditioning, improving connective tissue, strengthening joints, etc. A typical mini workout consists of 100 band pushdowns, 100 band curls and 100 band good mornings or glute ham raise. Afterwards, I do 10-15 minutes of traditional cardio such as rowing, cycling, etc.

I really want to get into doing GPP work instead of traditional cardio because I want to be doing things that will raise my work capacity. My gym doesn’t have tires, ropes, or any of the things you’d typically see people doing GPP work with so I’m not sure what to do or how to do it. I can sorta do farmer walks but there isn’t much room to do them.

Thank you for your help.


use the search tool its your friend



Hill sprints? Ever thought bout them?


Don’t kill me but CrossFit actually has some great workouts that don’t use odd equipment. Google WOD generator and select one of the sites. You can search for MetCon workouts with a variety of equipment.

I don’t like everything about CrossFit but I’d say they’re pretty good at GPP.