How do you pick your workouts? I've been freestyling lately, and I'm finding it not as good as it used to be. Do you pick stuff from GoRuck, or just improvise?
Usually same formula but mix up the exercises. Also I try to take as little rest as possible.
Dumbbell Supersets are usually - Squat / Clean / Press , Squat / bent over rows , Squat / Bench , Bent Over Row / Overhead Press - usually try to go as heavy as to manage 8-10 reps
The HIIT circuit for 30 minutes is where I get the most out of it. The Burpee / Pull Up sets / bear crawl / tire flip / sit ups / push up/ lunges etc etc work great. If I start getting winded - I go to an exercise like flutter kicks or lunges to get my breath and then go right back into something more intense. So long as its 30 minutes straight w no rest.
The Eliptical - usually interval sets
Stairmaster as high as I can manage for 30 minutes - sometimes - if I get bored - ill pause the machine and drop for a set of 10 burpees / 100 flutter kicks / 25 pushups - get back on there for a another 5 minutes and do the same. That is a good workout too.
