Morning (7am)

tabata burpee (avr 10)
tabata push ups (avr 15)
tabata squats (avr 26)

Morning (1130am)

"Sprinting Fat Cindy"
20 minutes AMRAP:

3 pull ups
6 push ups
12 squats

2 x 35m sprint

(calisthenics done with a 20kg backpack)

13 rounds completed

Afternoon

30 thrusters
30 Clean and Jerk
30 front squats

All with 2 x 20kg dumbbells

Time: 10:00

Morning

25 minutes AMRAP:

5 DF
10 HSPU
15 KB Swings @ 32kg
20 Burpees

7 rounds + 5 DF + 4 Swings completed

Morning

100 burpees then,

10 rounds of:
10 pull ups
20 push ups
30 squats

then, 100 burpees

Time: 33:28

Full recovery then,

21-15-9
Pistols (each leg)
burpees

Time:7:37

Morning

3 rounds of:

15 pull ups
50 KB swings @ 24kg

Time: 8:48

Morning

22km run

Afternoon

16km run

Multiple high intensity workouts VS 1 Long workout in a day

Recently I have been doing many small workouts in a day of higher intensity to increase endurance compared to the previous season, where I typical go for a super long session in the morning and I found that by the 2nd or 3rd session of the day, I am typically experiencing high inertia to go at these hard workouts again.

An example would be today, where the break down of my multiple workouts are as such:

1st workout (morning, 9am):
3 x 50 burpees with 1 minute rest in btwn

2 min rest then,

6 rounds of:
25 burpees
25 squats

2nd workout (noon):

21-15-9
2 x 20kg dumbell thrusters
40kg KB swings

1 minute rest then,

50 burpees

3rd workout(night, 830pm):

4 rounds of:

25 burpees
8 dragonflags

The first workout still felt ok, the 2nd you can actually feel something and the last...well I actually felt a really high inertia going into the workout as I was already rather spent. It was a similar feeling to the feeling close to the end of a single long workout. Though this training havent been put to the test but I felt that it was actually effective in providing stimulus and overload to the body. Total training time at intensity for these 3 workouts combined is less than an hour but already I am feeling tired. The best thing is that it can be done as a pre meal workout, pretty good for working peeps!

Night

4 rounds of:

25 burpees
8 DF

Time: 9:56

21-15-9
2 x20kg dumbbel thrusters
40kg KB swing

Time: 5:50

1min rest then,

50 burpees

Time: 1:58

Morning

3 rounds of
50 burpees
1 minute rest

Time: 1:48, 1:48, 2:12

2 minutes rest then,

6 rounds of:

25 burpees
25 squats

Time: 11:18

Morning

200 KB Swings @ 32kg

Time: 9:21

Noon

4 rounds of:

40 burpees
400m run

Time: 14:31

Morning

21 pull ups
30 burpees
15 pull ups
30 burpees
9 pull ups
30 burpees

Time: 7:52

3 minute rest then,

10 rounds of:

5 pullups
10 burpees

Time: 10:23

Morning

15 minutes AMRAP:

30 KB Swings @ 24kg
30 push ups
30 squats

6 rounds + 10 KB swings completed

2 minutes rest then,

2 rounds of:

50 Burpees
10 HSPU

Time: 7:53

Noon

10 pull ups

20 push ups

9 pull ups

20 push ups

8 pull ups

20 push ups

....

1 pull up

20 push ups

Time: 11:51

1 minute rest then,

3 rounds of:

30 burpees

30 split jumps

Time: 7:09

1 minute rest then,

5KM run

Time: 20:44  Targeted time: 23:00

Afternoon

Edash day.Sprinting everywhere. At the end,

100 Burpees

Time: 4:00

Then after complete recovery,

EMOM for 5 minutes

20 burpees

Morning

6 rounds of:

20 burpees
20 squats
20 push ups

Time: 11:07

Morning

21-18-15-12-9-6-3
KB Snatches each arm (24kg)

in between each set of KB Snatches, do 3 weighted DF @ 3kg

Time: 16:14

2 minutes rest then,

21-15-9
pistols each leg
superman push ups

Time: 9:11

1 minute rest then,

100 KB swings @ 24kg

Time: 4:17

Afternoon

0:00

5 rounds of:
10 dumbbell thrusters (2 x20kg)
10 pull ups

Time: 8:49

10:00

4 rounds of:

25 burpees
25 push ups

Time: 8:58

20:00

21 burpees
15 dumbbell thrusters (2x 20kg)
9 HSPU

Time: 3:39

Noon

3 rounds of:

10 storeys stair sprints
50 KB swings @ 24kg
10 HSPU

*take elevator down*

Time: 11:13

Morning

100 burpees for time:

3:27

Afternoon

0:00

5 rounds of:
10 dumbbell thrusters (2 x20kg)
10 pull ups

Time: 8:49

10:00

4 rounds of:
25 burpees
25 push ups

Time: 8:58

20:00

21 burpees
15 thrusters
9 HSPU

Time: 3:39

Morning

at 0:00

3 rounds of:

30 burpees
30 KB Swing @ 32kg

time: 7:35

at 10:00

21 burpees
15 kb snatches each arm
9 HSPU

Time: 3:16

Afternoon

1200m run in 4:07

5 minutes break then,

4 x 400m (60s rest )
72,73,74,77

7 minutes rest then,

5 rounds of:

20 burpees
100m run

Time: 7:13

4 rounds of:

50 burpees
50 alternating pistols

25:41

Night

50-40-30-20-10

KB Swings @ 32kg
Push ups

Morning

20 minutes AMRAP:

20 burpees
20 kb swings @ 32kg

9 rounds + 20 burpees + 6 swings completed

Evening

5 x 10 pull ups
10 x 5 close grip pull ups
10 x 5 wide grip pull ups
2 x 10 pull ups

Morning

38km run

Morning

5 x 10 DF
5 x 10 Toes 2 Bar
10 x 10 hanging leg raises

Evening

50-40-30-20-10 Burpees
10-8-6-4-2 HSPU in btwn burpees

10:25

Morning

5km tempo

19:54

Still feeling weak from flu, upper body aching from ytd.

Afternoon

10 rounds of:

5 pull ups
10 push ups
15 squats

Time: 8:14

Morning

5 rounds of:

10 pull ups
30 push ups

then 10 rounds of:

5 pull ups
15 push ups

114 days to monster ultra!

Morning

6 rounds of:

14 stories stair sprints

Time total excluding rest: 8:29

115 days to monster ultra!!

Noon

5 rounds of:

30 burpees

30 KB swings @ 32kg

Time: 15:23

10 minutes rest,

21-18-15-12-9-6-3

burpees

KB Swings @ 32kg

Time: 9:08

116 Days to Monster Ultra!!

Noon

50 burpees
2 DF
40 Burpees
4 DF
30 Burpees
6 DF
20 Burpees
8 DF
10 Burpees
10 DF

Time: 13:21

2 minutes rest then,

5 rounds of:
10 pistols each leg
10 KB Snatches each arm @ 18kg

Time: 16:37

Still down w flu, but trained anyways.

Rest Day

Down with flu

21-15-9

Burpees
HSPU
KB Swings @ 32kg

Time: 7:00

118 days to MONSTER ULTRAA

4 rounds:

10 pull ups
10 HSPU
15 push ups
10 KB snatches @ 18kg each arm
20KB Swings @ 32kg

Time: 16:48

119 days to monster ultra

Morning

2.4km run (7:56)

*Feeling sore in the quads and lower back after the pistols and burpees ytd, felt that timing could be btr if i were fresh*

full recovery

3 rounds of:

50 KB swings @ 24kg
100 leg raises

Time: 12:26

Evening

50-30-20

right pistol
left pistol
basic burpee

Time: 19:13

120 Days to Monster Ultra

Morning

100-90-80-70-60-50-40-30-20-10 basic burpees
1-2-3-4-5-6-7-8-9-10 DF in btween each set of burpees

Time: 36:32

Evening

5 rounds of:

30s KB swings @ 32kg
30s squats

full  recovery then,

50 KB swings @ 32kg

Afternoon

50-40-30-20-10

KB Swings @ 32kg
push ups

121 Days to monster ultra!!

Morning

5 rounds of:
30s burpees
30s push ups

5 rounds of:
30s burpees
30s squats

5 rounds of:
30s burpees
30s push ups(odd sets)/squats (even sets)

Full recovery in between each huge sets

Night

5 rounds of:

40 basic burpees
10 HSPU

rest

200 basic burpees

122 Days to Monster Ultra

Morning

EMOM 30 minutes:

20 burpees ( no push ups)