So to the question, do you think intense CCT practically everyday for the next 3 weeks will improve my stamina and endurance during the 2 miles? Along with some swimming and eating totally clean. I mean, I can do the Crazy Eight for 20-30 minutes or 15-20 minutes twice a day?

Im stressing a little because I need to pass this 2 mile, and I figure with hard, intense CCT along with other factors it should help my stamina? I may run a little outside, but im trying to stay away from it the next 3 weeks because of the splints. Maybe I can do the CCT with some jogging in my house ? I have shock absorbing insoles with my ASICS which I haven't even gone over 5 miles in. Anyways, I tried the Crazy 8 today and it kicked my ass harder in 15 minutes than being on the elliptical for 30.

Thanks for the time.

I have actually given up on steady state cardio and now only use crossfit circuit style workouts as my only form of cardio. By making this change I have managed to get my bodyfat down to 9% while still maintaining muscle. The key is the intensity of the workouts, my average heart rate always sits around 150bpm. I have been posting all my workouts here for anyone that is interested.
http://www.noexcusefitness.com.au/category/nikos-training/

Niko

I did a post myself with a bunch of different combinations and a few videos. It will give you a few more ideas. See how fun and versatile they are…

http://fitnessdoctrine.com/work-out-routines/barbell-workout/

Circuit:-

35kg Squat – 16 reps
TRX Row – 16 reps
8KG Dumbell Squat Jump – 16 reps
Push-ups – 16 reps
3 Mins 85% MHR Punch Bag

Perform 4 total rounds
45 secs rest between rounds

great post!

Weights Circuits are absolutely awesome for fat burning and kick butt in a major way !;-)

If you can handle the nausea …

There's just one thing I'd personally be extra careful with, and that's workout design, especially exercise order.

I could (and probably will) write a whole post just on this subject alone, but honestly the most important thing here is probably exercise selection and order.

In my experience of coaching elite athletes (and in my training/education) I have found very clear evidence that some exercises are not made for high reps/high lactate conditions, such as can be found in Circuit routines like the one above.

Examples are Front Squats and Cleans.

This is actually the main reason why systems like Cross Fit have unreasonably high levels of injuries: simply incorrect program design!

Because the main premise behind Cross Fit for example, or the routine you discussed here, is sound: high Volume, High lactic Acid workouts do the job.

Only thing: it's really advisable to use safe exercises for these types of circuits, for sure!

Have Fun,

Mark

This workout really works.

In just two days I've lost half inch of my waist. My upper-body looks and feels stronger. I'm really hoping high on this workout to get into best shape ever.

However, I made slight changes:

10 Romanian Dead-lifts
10 Bent Over Rows
10 Hang Cleans (Replaced with Burpees, to include abdomen and chest workout)
10 Front Squats
10 Push Presses
10 Lunges, each leg, with barbell on back (Using Dumbbells for better balance).

3 circuits with 3 minutes rest. I'm determined to workout six days a week, Sunday rest . After every week I'll try to increase 1 circuit.

Sagar.

I love weights circuits myself, one of the best ways to get a strong lactate response and associated HGH-Release for fat burning as well as good hypertrophy results.

Giant Sets are great, and Upper/Lower Alternation Whole Body Routines kick butt every time !;-)

Know this one:

Leg-Press/Chins/Deadlifts/Presses (or Dips)

A Killer!

Keep up the good work man, and thanks for same,

Mark

Thanks a lot for your Advice

- Siddharth

I am a big fan of circuits especially using bodyweight for fat loss and conditioning. However as in your summary I think that they should be used in conjunction with traditional intense cardio for getting super lean.

@siddarth – Just a couple of tips – Try to do your workouts in a fasted state.
Add in some interval training or some steady state cardio after your intense weight sessions.
If this isn't working then you need to look at the foods you are eating in your diet as you may be overeating certain food groups. Alternatively try fasting eat stop eat style (see rusty's review of this product in the links in the footer.)

Cheers

H

I maintain 14 – 15 % of body fat , I know , I can get six packs but , Cannot maintain 500 calorie diet , I feel hungry all the time , this is my workout.

Day1:-

1 * 100 Hindu pushups
1 * 100 Hindu squats

Day2:-
warmup:-

5 Circuits of

Clean and jerk (pyramiding) 10 – 3 Reps
Bent – over – Rows (pyramiding) 10 – 3Reps
incline pushups till failure.

Day 3:-
Rest

Day 4:-

Heavy clean and jerk total 10 sets from 10 – 1 Reps(pyramiding)
strict milatary press 3 sets from 5 – 1 Reps
Heavy Bent – over – Rows total 10 sets 10 -1 Reps(pyramiding)

Day 5:-
Repeat Day 1:-

Day 6:-
Rest
And so on;

Hindu Pushups when done like this gives you both endurance and strength I can do it 50 at a streach and after that I reach to 100 by doing my reps with rest and pause fashion.

Clean and jerk is the best exercise ever ever known to human being , if you are dealing really heavy weights even 3 reps will make your heart come out of your mouth , I particularly lower my weights very slowly after the jerk , it gives you good loads of power to do strict presses overhead , lying whatever you feel like

I eat everything balanced diet (no not at-kin ) , I eat sanely , no fast foods , all homemade stuff , I like to be athletic and strong

I am 5' , 8" weigh around 165lbs and can push stricly 71K 2 reps overhead

Bent – over – Rowing is perfect movement to I substitute with dead lifts , personally dead lifts , I can dead lift 180K-200K anytime without any practice , I don't feel anything , I feel deep – squats are better then deadlifts.

I walk 2 – 3 Km everyday..

Please Advice

- Siddharth

Who told you that weights will make you stiff? I've done weights and I'm so flexible you could fold me and put me in a box.

I have exchanged emails with a Ross Enemait (rosstraining.com), a guy who trains fighters and he disagrees with your point too.

You ought to open your mind instead of believing everything you are told.

-Alex Allmert

But the heavy bag is a boxers way to build definition because it gives you resistance and it hardens your body. My normal workout in boxing was to shadow box for 3 rounds then jump rope for 3 rounds then sparring in the ring for maybe 6 3 minute rounds then we would do a medicine ball workout then proceed to push-ups, sit-ups and then wind down with a nice relaxing stretch. This used to be the routine that all boxers used. today more and more boxers are incorporating weights in their workouts.

5 min. on 5 mph
5 min. on 6 mph
5 min. on 7 mph
5 min. on 8 mph
5 min. on 9 mph
5 min. on 10 mph

It was a very long and daunting process, but I was in great wrestling shape despite being dehydrated and starved.