CrossFit | Learn how to vary workouts for Quick Weight Loss

Today provided me with the opportunity to train twice in one day. This is not a regular occurrence, but when I get the opportunity I jump at the chance.

The opportunity came about due to the fact that because of shift work, I found myself with a weekday off when the kids were at day care.

So during the mid morning my mate Roon came over to do a crossfit session in The Pit.

 

My High Intensity Crossfit Session to Burn Fat

 

Warm-up:
• Dynamic Stretching
• Body Weight Squats x 20
• Push-ups x 20

Workout:
• 50 x Chin-ups (BW)
• 800m Road Run
• 50 x Push-ups (BW)
• 800m Road Run
• 50 x Thrusters (10kg Dumbbells)
• 800m Road Run

Notes:
• The workout is done from start to finish without a break.
• Roon and I alternated which exercises we did so that we didn’t get in each others way.
• Sip on water during the workout.

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Warm down:
• Static Stretching.

This workout only took 20 minutes to complete, keeping my heart rate at an average of 140BPM, burning a little over 250kcal.

I decided to keep this session short but with a high level of intensity as Mrs Niko also wanted to do a boxing circuit session in The Pit later tonight.

During the day I made sure that I got plenty of water into me and ate plenty of good clean food in order to help my body recover between sessions.

The last thing I want to do is do a session half hearted. Time is always hard to find, so I need to make sure that the second session I did was with as much intensity as the first.

So at about 8:30pm, Mrs Niko and I headed into The Pit for a boxing session.

 

Our Fat Loss Boxing Circuit Begins

 

Our boxing circuit today consisted of the following.

Warm-up:
• Dynamic Stretching
• Body Weight Squats x 20
• Push-ups x 20

Round of Boxing/Running/Squat Complex:

It doesn’t take much equipment to have an intense workout!

• 30 x Straight Punches.
• Run 10 metres downhill, turn and sprint 10 metres uphill back to your starting point.
• 10 x Squats or Push-ups (BW)
• 30 x Straight Punches.
• Run 10 metres downhill, turn and sprint 10 metres uphill back to your starting point.
• 9 x Squats or Push-ups (BW)
• 30 x Straight Punches.
• Run 10 metres downhill, turn and sprint 10 metres uphill back to your starting point.
• 8 x Squats or Push-ups (BW)

(Repeat this sequence until you reach one squat or push-up)

Notes:
• Complete the whole complex without break then swap over holding the mits.
• Whether you are holding the mits or doing the punching, we both do the squats or push-ups.

Rounds of Combinations:
• 2 Min Combo (Cross-Cross-Hook-Hook-Uppercut-Uppercut)
• 2 Min Combo (Cross-Cross-Hook-Uppercut)

Notes:
• We use the timer to countdown the time, it’s far easy than having to keep checking a clock or watch.
• We obviously take it in turns.
• We just do one round of each combination, 4 minutes in total (2mins + 2mins)

Round:

• # 1: 30 (Straight Punches) + 30 (Uppercuts Punches) + 30 (Cross Punches) + 10 BW Squats or Push-ups (3 times through)

• # 2: 30 (Straight Punches) + 30 (Uppercuts Punches) + 30 (Cross Punches) + 10 BW Squats or Push-ups (3 times through)

Notes:
• Complete Round #1 3 times through then swap over holding the mits.
• Once you have both completed Round #1, move onto Round # 2.
• Whether you were holding the mits or doing the punching, we both do the squats or push-ups.

Round of Ab Work:
• 50 x Crunches
• 50 x Crunches with Twist

Warm Down:
• Static Stretching

Notes:
• We complete the circuit without breaks, you get a rest when you are holding the mits (although it’s not sometimes much of a rest).
• Sip on water throughout the workout.
• The person holding the mits is to call out the total punches so the person doing the effort can concentrate on the exercise.

This whole session took 40mins to complete burning about 350kcal with an average heart rate of 125BPM.

Today highlighted the social aspect of training for me. During the morning I had a chance to catch up with a mate and complete a great session. Then in the evening I trained with my wife.

Without the lure of having different training partners for the sessions today I probably would have only completed 1 session. Instead I had 2 people who wanted to train at different times, so it motivated me to move my butt and train twice.

Let me know what motivates you!

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2 Comments
  1. I’m getting tired just reading that workout! I’ll have to slip that into my routine soon.

    • Trey,
      I expect to see it posted as a WOD on yetifit.com soon. Make sure you let me know what time you punch it out in.
      Niko

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