GPP training drills

Relentless · Sep 17, 2007

anyone have any good GPP drilss they would like to share??

i have one which is quick and intense

burpees 30 seconds
jumping jacks 30 seconds
push ups 30 seconds
shadow boxing 30 seconds

do this 5 times with no rest, it only takes 10 minutes.

gregsid · Sep 17, 2007

Here's is one I learned at my gym.
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12x Deadlift @ bodyweight
12x Pull-up +
12x Push-up +
12x Ball Slam @ 20# ball
12 Rounds

Mikro · Sep 18, 2007

What is gpp?

Relentless · Sep 18, 2007

general physical preparedness

basically a short but very intense circuit.

Relentless · Sep 21, 2007

found a great one on ross enamait's site!

No Excuses
By Ross Enamait - Published in 2006

One of the most common excuses for skipping workouts is a self-perceived lack of time. Many individuals will simply skip a workout if they do not have a large block of available time.

One of the goals of this website is to destroy many of the myths pertaining to fitness development. You do not need an hour of training time to achieve a quality workout. You also do not need a state of the art training facility. As the video above illustrates, you can achieve a quality workout with little if any equipment.

In the past, I have listed several strapped-for-time workouts. One example includes the 100-burpee challenge. Simply perform 100 burpees as fast as possible. You will not need too much time for a quality workout.

Below, I have provided another brief, but intense workout that can serve your needs on those days when time is limited. No Excuses is one of many routines contained within the Never Gymless training manual.

To perform the No Excuses workout, you will select four exercises. I have selected burpees, pull-ups, bodyweight squat and pushups. You will also need a timer. I recommend a wall clock with large digital numbers.

This workout will take exactly 10 minutes to complete. There is no rest until you have finished the entire 10 minute circuit. The workout begins with a 60 second interval of each exercise. You then move immediately to a 45 second interval, then 30 seconds, and finally 15 seconds.

No Excuses Workout

First Round

Burpees x 60 seconds
Pull-ups x 60 seconds
Squats x 60 seconds
Pushups x 60 seconds

Second Round

Burpees x 45 seconds
Pull-ups x 45 seconds
Squats x 45 seconds
Pushups x 45 seconds

Third Round

Burpees x 30 seconds
Pull-ups x 30 seconds
Squats x 30 seconds
Pushups x 30 seconds

Fourth Round

Burpees x 15 seconds
Pull-ups x 15 seconds
Squats x 15 seconds
Pushups x 15 seconds

When performing this workout, you will move from one exercise to the next without stopping. There is no rest in between rounds.

If you become stuck with an exercise, rest briefly and do your best to continue. If you run out of gas on the pull-up bar, try to hang from the bar for the remaining time, rather than simply sitting down to rest.

This workout can be performed 1 to 3 days per week depending on your condition and weekly workload. This workout is just one of many that is featured in the Never Gymless text. A complete 50 day program is also included, with details on how to construct a routine specific to your goals.
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