I try to Superset just about everything w/ only a little bit of rest in between.
Examples:
Deadlifts and Push Ups, or OHP
Bench Press and a Back Movement (Rows/Lat PD).
I also throw a lot of KB Swings in the Mix to keep my HR up.
( And Ill often throw in a small movement, like tri ext, bicep curls, or shoulder raises for a mix between working those smaller muscles and rest from the more demanding compound movements).
I sometimes throw a WOD (Workout Of the Day) in there to mix things up a bit.
Something like:
5 DB Thrusters/8 KB Swings/12 Push Ups AMRP (As Many Rounds as Possible) in a set amount of time. This will depend on your fitness level and where you place it in your workout.
or
Ill Mix a compound movement like Squats, or Deadlifts, then do a Prowler Push Sprint, followed by a Farmers Carry for a set time.
Another really taxing WOD I used to do quite often is called the Donkey Kong.
3 movements in the following rep ranges per round as quickly as you can 21/15/9
Burpees/KB Swings/Box Jumps.
^^^^^shyt is a killer
If all you got is 15-20 Mins to get a quick burn in, the DK is great after a nice lil warm up and some flexibility training.
Examples:
Deadlifts and Push Ups, or OHP
Bench Press and a Back Movement (Rows/Lat PD).
I also throw a lot of KB Swings in the Mix to keep my HR up.
( And Ill often throw in a small movement, like tri ext, bicep curls, or shoulder raises for a mix between working those smaller muscles and rest from the more demanding compound movements).
I sometimes throw a WOD (Workout Of the Day) in there to mix things up a bit.
Something like:
5 DB Thrusters/8 KB Swings/12 Push Ups AMRP (As Many Rounds as Possible) in a set amount of time. This will depend on your fitness level and where you place it in your workout.
or
Ill Mix a compound movement like Squats, or Deadlifts, then do a Prowler Push Sprint, followed by a Farmers Carry for a set time.
Another really taxing WOD I used to do quite often is called the Donkey Kong.
3 movements in the following rep ranges per round as quickly as you can 21/15/9
Burpees/KB Swings/Box Jumps.
^^^^^shyt is a killer
If all you got is 15-20 Mins to get a quick burn in, the DK is great after a nice lil warm up and some flexibility training.
