Some time ago I started using cyclic workouts with well known exercise to replace my running for cardio. The style contained elements from strong lift, I mean big compound moves and High Intensity Interval Training (HIIT) because of the continues rotation between exercises without rest time.
I called it 666 because it's 6 rounds, 6 exercises per round and six reps per exercise. And you time it. So each of the six rounds is as below:
So 666 WOD
1st exercise: Front Squat (50kg) 6 reps
2nd exercise: Pull Ups (body weight) 6 reps
3rd exercise: Bench Press (80kg) 6 reps
4th exercise: Dead Lift (80kg) 6 reps
5th exercise: Barbell row (60kg) 6 reps
6th exercise: Overhead Press, standing with barrel (30kg) 6 reps
That is round one. You should do 5 more rounds without rest.
My personal best is 11 minutes and 15 secs 10 minutes and 25 seconds (28/1/2018). I am 82kg aged 42.
Try it out and let me know what you thing. Be good and strong ...
Try it out and let me know what you thing. Be good and strong ...
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