While staring up at the ceiling last night this little protocol came to me.
It’s nothing spectacular, however it is a nice framework.
3min work > 90sec rest > repeat 10 times
This would provide a 45min total bout of work.
While easy on paper it’d easily build up.
Alternating two movements will work well, that way you can give a decent effort each work set of 3min to the specific movements as you’d have four and a half minutes rest between each.
True enough you can also use one movement, just be warned as that gets hard rather quickly.
Say one movement is your chosen poison, the best way to apply the above would be to have multiple loads you alternate between.
Kettlebell Swing: 24kg, 32kg, 40kg & 48kg bells.
Each set you’d use a different load, not repeating the same load two sets in a row.
Perhaps you wish to use other movements, I’d suggest these:
Push: KB Jerk, Push Press, Dip, Press Ups
Pull: Rope Climb, Inverted Row, Pull Ups, DB Row
Squat: Back SQ, Lunge, Zercher, Sandbag
Hinge: Swing, RDL, Hamstring Curl, Pull Through
Loaded Carry: Bear Hug, Sled Push/Pull, Famers Walk
The above would include the warm up sets as well.
You’d start your timer off and do some simple mobility/movement drills to RAMP for 90 seconds (basically doing the rest first), plus you can set up whatever it is you’re doing in this time as well.
Then at your first 3min round you start.
Alternatively you can go strait in at 3min and do a ‘light rounds’ or two, then use the last 90seconds rest before 45min time is up to do some cool down bits.
In the rest periods of the 90 seconds I’d personally advise some corrective work, usually in the form of upper thoracic mobility work, gentle trigger point release (not on areas wing worked) and so on, that way you’re resting and also being productive.
You may wonder how many days per week you are looking to do this, the answer is a minimum of 3, and the maximum is up to you.
Follow this rotation and you can even do it daily with little to no issue:
– Restoration – Stretching, foam rolling etc
– Flow State (nasal breathing only, no exceptions)
Worth some investigation.