[mbt9000]

(Monday-Wednesday-Friday)
The Ultimate ‘Workout Randomizer (Dice Workout)

Roll One: Exercise Of The Day
Roll Two: The Programme
Roll Three: The Finisher

The First Roll (Exercise Of The Day)
Roll a One: Bench Press
Roll a Two: Power Cleans
Roll a Three: Deadlift
Roll a Four: Pullups or Chinups
Roll a Five: Dips
Roll a Six: Overhead Press

The Second Roll (The Programme)
Roll a One: Max’s Time (Measure Your 1RM)
Roll a Two: 5-3-2
Roll a Three: 3 x 8 (with one minutes rest)
Roll a Four: 3-3-2-1-1-1-1-1
Roll a Five: Tabatas!
Roll a Six: The Big 55’s (55 reps of the exercise in any order, it could be 55 singles, 11 x 5, 5 x 11 etc)

The Third Roll (The Finisher)
Roll a One: Burnout (Reps Till Maximum Failure!)
Roll a Two: 20-30 Minute Bike Ride
Roll a Three: 5 Minute Jumprope
Roll a Four: 150 Reps Of Ab Pain! (150 Reps Of Any Ab Exercise)
Roll a Five: Weighted Dead Hangs For 1 Minute or More
Roll a Six: 30 Burpees (With No Jump, aka Pushup With A Standup)




what do you think if you wanna try it change it to your specification, ive got all my favorite things on there too so it should be good, all you need is one dice and thats alot of workouts in ur hand, ive heard about 216 workouts all together you can get out of it :)

write back

[justlift32]

[ZiR RED]

If you like these sort of things you might want to look into finding a Cross Fit facility in your area, or better yet, opening up one of your own.

Cross Fit is great for achieving great shape, cardiorespiratory power, and core strength. If your goal is to gain muscle mass, it is a poor fit. If your goal is sport specific, then there needs to be more specificity to the work loads, rest intervals, modes, etc.

But, if your goal is to build functional strength and be in great shape (being able to run, sprint, climb walls, go kayaking, or other recreational [and even non-recreational] activities) then you would love Cross Fit.

Br

[justlift32]

^from a bodybuilding perspective, this program would not work. that was my thought.

[mbt9000]

well ive put muscle mass training down in the programme section along with strength training also

and its all heavy compounds and for the finisher its cardio and to top it all off its the type of training i like :)