Your Workouts Reviewed: 300+ Rep Circuit

Your Workouts Reviewed: 300+ Rep Circuit

Everyone’s got a workout of their own—your “go-to” routine. But is your “go-to” routine good enough? We asked our Men’s Fitness Facebook friends if they had a killer routine to share and subject to the scrutiny of our readers. The big catch? Our team of training experts also review it, critique it and tweak it if necessary.

Workout Submission

Corey Payne Men’s Fitness Facebook Friend

“Here’s a killer workout I used to shed 20 pounds once I got stationed in Cuba. The most I got to before I threw up everywhere was three sets.” ‎25 Burpees with Dumbbell Row while in Push-up position – 20-lb. dumbbells 25 Kettlebell Clean and Press each arm – 35-lb. KB’s 50 Box Jumps 25 V-Ups 25 Kettlebell Swings – 35-lb. KBs 50 Box Jumps 50 Leg Lifts – Forming a U or V shape with your legs 50 Medicine ball throws – Start squatting with your elbows touching your knees then stand up and throw ball as high as possible. Repeat.25-lb. ball

Expert Assessment #1

Rob Sulaver C.S.C.S. is the owner and founder of Follow Sulaver on Twitter @BandanaTraining

Pros: Holy volume! Totally badass that you did this while stationed in Cuba. Anything done while stationed in Cuba is awesome in my book. This cross-fitty workout is great for military personnel, ex-athletes and superheroes. Developing work capacity will build bulletproof athletes—but you need to make sure it’s done in a smart and systematic way or it’ll lead to injury not progress. Cons: 50 medicine ball throws? And 50 box jumps? Twice! Really? The volume is stupid-crazy and doing the same exercise twice in a metabolic circuit is unoriginal. But if you can get through it, you’ll definitely torch some calories. Comments: This is a testosterone-fueled, I-can-do-more-than-you workout that is, on one hand, awesome and, on the other hand, ridiculous. Which is to say that I love it. Keep kicking ass, soldier!

Expert Assessment #2

Dan Trink C.S.C.S., CPT is the Director of Personal Training Operations at Peak Performance NYC and the trainer in our 8-Week Fitness Transformassacre Follow Trink on Twitter @TrinkFitness

Pros: I can see from his first comment that this trainee is in the military. This variety of bodyweight, medicine ball, light dumbbell movements would suit military personnel very well as it mimics the energy system needed to perform out in the field. The workout is also incredibly metabolic so I have no doubt that almost anyone who tried it (and could survive it) would shed some serious fat. Cons: This is certainly not a program for a beginner or anyone looking to get stronger as the external resistance is just too small and the reps too high to build serious muscle. It’s also very heavy on the plyometrics (100 box jumps per round!) and someone who is not conditioned for such training may have a very hard time recovering or staying injury-free. There also doesn’t seem to be much attention paid to exercise order as some of the more complex movements come late in the sequence. I think it would be tough to maintain great form on all these exercises throughout the workout. You would just get too exhausted to focus on form. Finally, I think you shouldn’t even start a session like this unless you’ve already invested in a medium- to large-sized puke bucket. Comments: I congratulate this guy for making it through three sets before puking. I got tired just reading about the amount of work getting done here.

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