InnerFight Daily Training

Today you have 2 choices. 1) Do Rooster as it says on the sheet or 2) Do Rooster with everything you have, reduce your rest, up your weights and smash yourself to pieces. I choose option 2.

Rooster:
30 seconds skipping (I did 55 double unders in the time)
20 Military press (40kg)
20 Barbell Curls (25kg)
20 close grip push ups
20 upright rows (25kg)
20 dumbbell bicep curls (35lbs)
20 tricep push downs (35lbs on the pulley)
Rossco 7's.
Rest 2 minutes (I reduced this to 1 minute)
Repeat 4 rounds.

Was awesome. Go smash it
 
I did not do todays InnerFight workout as someone challenged me to a rowing workout they had. I took the below challenge.

2mins @ 75% effort (1:45 / 500m pace)
40 secs @ 85% Effort (1:40 / 500m pace)
10 Secs hard out
Rest 30 secs
Repeat 4 times.
Then take 2 mins rest and repeat another 4 times.
I managed 6,301 meters.
The workout takes 27:20 mins and is pretty good.
I am not sure how I rated but I followed the above pace guidelines ok.
May be able to give a little more but not really that much I don't think. Was pretty smashed.

Give it a shot and lets see what the standard is!!!
 
Hey Innerfight, first off I wanted to say your workouts look intense and i like the way you guys switch it up. Im sort of a crosstrainer myself in the way that i love liftin and doin all sorts of cardio. My ultimate goal tho was to lose my fat which i did and gain as much lean muscle as i can all naturally, i dont even use supplements, i just eat big and healthy and have gained a good amount of muscle in doing so. The question that i have for ya is, i see your workouts and how you advance in them and thats awesome, but what kind of changes do you see to your body? Im sure ya get ripped constantly doin those types of workouts, i guess what im gettin at is can you put on much muscle size doin these workouts or is it basically just to be in all around crosstrainers type shape ? If you were to look back at a pic of yourself a year ago and a pic today are you larger in muscle size or is it that your shredded up with very low fat ? Im askin this cuz im interested in throwin some of these types of workouts into my regimen but i dont wanna lose much of the muscle i have gained. Thanks man
Johnny
 
johnny83 said:
Hey Innerfight, first off I wanted to say your workouts look intense and i like the way you guys switch it up. Im sort of a crosstrainer myself in the way that i love liftin and doin all sorts of cardio. My ultimate goal tho was to lose my fat which i did and gain as much lean muscle as i can all naturally, i dont even use supplements, i just eat big and healthy and have gained a good amount of muscle in doing so. The question that i have for ya is, i see your workouts and how you advance in them and thats awesome, but what kind of changes do you see to your body? Im sure ya get ripped constantly doin those types of workouts, i guess what im gettin at is can you put on much muscle size doin these workouts or is it basically just to be in all around crosstrainers type shape ? If you were to look back at a pic of yourself a year ago and a pic today are you larger in muscle size or is it that your shredded up with very low fat ? Im askin this cuz im interested in throwin some of these types of workouts into my regimen but i dont wanna lose much of the muscle i have gained. Thanks man
Johnny
Click to expand...

Hi Johnny,
Thanks for the message and good to hear that you have some great goals set and know what you want.
To answer your question these workouts can help in more ways than 1. If you want to get ripped up then you can reduce rest times and keep the weights at a medium level and also perhaps increase the reps in some of the training's. If you want to put on size then you can up the weights and obviously it will take you longer to get through the circuits but the heavier weight will help you to increase muscle size.
I personally have used this training to do both, when I started out I was 92kg, in good shape but wanted to be bigger, through this training I got to 98kg, obviously changed my diet to meet that goal too. Now I am in some pretty good shape at 95kg and maintaining it well. I am 189cm tall.
I hope that answers your question. Feel free to get back to me if it doesn't and if you have more questions. Always happy to help.
Have a great day.
InnerFight
 
Todays session was siiiiiiick. I loved it.

COW
30 seconds all out row
20 wall climbers
10 Plate raises (15kg)
10 Plate extensions(20kg)
10 hand step ups each arm
1 min shoulder protection
Rest 2 mins, repeat 4 rounds.

Target was +190m in the 30 secs on the rower and I got it.

Great way to start the round as you are smashed for the rest of it but you have to dig deep and when I dug today I found that little bit extra that we call the InnerFight.

Had 2 new boys in the chamber today who did great. Was also great to hear one of them saying "I want to be sick" about 3 times during the last round. Thats where its at.

Have a great day.
 
Today was the last day of the week and it was beautiful. I dont know if it was just because it was the end of 5 days of good training but there was a buzz in the chamber.

Welcome home JB
50 double unders
15 wide arm pull ups
15 squat press (60kg)
10 burpee to pull up (chest has to hit the deck)
45 seconds plank
Rest 2 minutes
repeat 4 rounds.

Rest day tomorrow but am taking one of the boys for a box. Should be good.

Have a great weekend or enjoy the rest of your week.
 
A new week and a fresh start.

Today was one of our signature training's in COD:

150 Skips
10 Squats
10 single arm dumbbell cleans ( 5 each arm)
10 box jump overs
10 hand step ups (each arm)
500m Row
Rest 4 minutes
Repeat 3 rounds

You have to pump through the exercises so you are sucking air when you get on the rower and then you have to find yourself another gear.

Best of luck and have a great week.
 
Today will smash your shoulders and forearms to pieces. Reduce your rest if you are ripping up and increase the weights if you are looking for size.

Farmers Walk
Dumbbell Shoulder Press x 10
20meters Farmers Walk
Rest 1 minute, repeat 3 sets

Up Right row x 10
20meters Farmers Walk
Rest 1 minute, repeat 3 sets

Lat pull Down x 10
20meters Farmers Walk
Rest 1 minute, repeat 3 sets

Bent Over Rows x 10
20meters Farmers Walk
Rest 1 minute, repeat 3 sets

Have a great day. I loved this morning and am already looking forward to tomorrow for some reason. Freak?? maybe
 
Back and done, todays training is a thing of the past:

2 No Shows:
50 double Unders
20 deadlifts
15 clap push ups
20 barbell curls
rest 1 minute
repeat 5 rounds

Today was all about keeping moving for me. I had a 3km time trial last night and have a big session tonight so I went for lower weights and big lungs. Was great, wasn't a dry inch on my body at the end so it worked just like I had hoped.

Have a great day
 
Get ready to send your legs into orbit and release all those Endorphins that we love

Pump up the Pins

10 Slow Squats (4 secs down, 4 secs up)
10 leg extensions (negative only)
Rest 1 minute, repeat 3 sets

50 skips
10 lateral squats
10 Bunny Hops
30 secs Plank
Rest 1 minute, repeat 3 sets

10 dead lifts
20 high steps
Rest 1 minute, repeat 3 sets

InnerFight Guide and Tips
This is a superset workout so make sure you go right into the following exercise for maximum benefit..
 
Today is normally my rest day but I have a tournament coming up in 8 weeks so need to run. Am just about to go out and do:
8 X 90meters
4 X 200meters
20 X 20meters

Its still about 38 degrees so wish me luck.
Will let you know how I get on.
 
What a great start to the week:
Britney

15 Wide Arm Pull Ups
15 Dead lift
15 Military Press
15 double crunch
11 Wide Arm Pull Ups
11 Dead lift
11 Military Press
11 double crunch
10 Wide Arm Pull Ups
10 Dead lift
10 Military Press
10 double crunch

Carry out the above exercises back to back, on completion rest for 2 minutes, this is 1 round. Repeat 2 rounds

Enjoy
 
Smash the double unders at the end and you will fee this big time:

Desert Palm

200m Farmers Walk (on treadmill)
Push Press X10
Burpee Pull ups X 10
One Arm Power clean X 5 (each arm)
Skips 100 normal / 50 double unders

Carry out the above exercises back to back, on completion rest for 2 minutes, this is 1 round. Repeat 4 rounds

InnerFight Guide and Tips
Set your treadmill speed to a minimum of 7 to put yourself under pressure from the start, make sure you break 90 degrees on your push press and that your chest hits the floor on your burpees into pull ups.

There is a slight error on the site that it says only do 2 rounds. Of course its 4!!!Yeeeeeha, have a great day
 
Today was a cracker. But like all of our trainings you have to be ready to smash yourself to bits, there is no point in turning up if you are going to rest when you should be working and not go as hard as you can:

Half Way There

30 seconds uphill row
15 wide arm pull ups
10 dead lifts
10 upright rows
10 barbell bicep curls
30 seconds Flat Row
Carry out the above exercises back to back, on completion rest for 2 minutes, this is 1 round. Repeat 4 rounds
InnerFight Guide and Tips
For the uphill row put the back end of your rower on a bench that is stable. You should set a target for the uphill row and ensure that for the flat row at the end you cover the same distance.
 
Anyones legs a little sore from the last few days? Good job then and you deserve todays workout Butterfly which aside from having to stand on them will not cause them too many issues at all:

Enjoy the training and have a great day.

Butterfly

10 bent over rows
10 seated cable row
15 seated reverse flys
Rest 1 minute, repeat 3 sets

20 wide arm pull ups
12 shoulder shrugs
15 wide arm push ups (see push up variations)
Rest 1 minute, repeat 3 sets

10 Arnie shoulder press
10 plate raises
15 lateral raise
Rest 1 minute, repeat 3 sets

InnerFight Guide and Tips
These giant sets will create a great feeling in your muscles by the end of the training. They overload the muscles asking you to dig deep and all the way through the workout especially as all the exercises are concentrated on the back and shoulders.
 
The start of another week, well what a great way to start it with the below:
Power Row

15 X Clean and Press
500m Row
Carry out the above exercises back to back, this is 1 round. Complete 3 rounds non stop without rest.

InnerFight Guide and Tips
This training is all over in less than 15 minutes so you have to work very hard to ensure the intensity. Pick a weight on your clean and press that is going to put you under pressure all the way through. Set a target time for all three rows and be sure that you make it and even better beat it each time. Be hard on yourself though and set hard but achievable targets
 
You must log in or register to reply here.
Back
Top