Maggie's Farm

At least one reader is interested in the topic, so I'll tell you what I had to do Friday morning at 5 am for my Friday Fun heavy calisthenics day.

After my usual 3-minute elliptical warm-up, my master strapped a 20# weight vest on me (I call it the jihad suicide vest because it might kill me). With that on, I went through cycles of these, repeated until an hour was up, approx 1-2 minutes of each with minimal (30-40 second) but necessary breath-catching time, thus about 6 cycles:

Jumping step-ups
Squat-presses
Kettle-ball swings
Heavy ball smashes
Complex agility ladder games
Rope smashes
Planks

Like Crossfit. I was drenched and incapacitated. But not dead yet. Feeling strong now? Nope. Feeling like a wreck. As you can see, this sequence is more about endurance, explosive effort, and intense cardio than strength-building. It would burn fat too, but I don't have much left to burn. I could not have completed this hour's sequence 5 months ago.