The goals of these workouts are to help you improve and build strength endurance, explosive power, lactate threshold, cardio, fat loss, speed, work capacity, movement, agility, mental toughness and athletic performance.
Everything you NEED as a combat fighter or someone that wants to be more physically fit.
This workout below is a full Chaos Training Session using 3 protocols that we have come up with:
1. Strength Endurance – using big compound movements to help develop endurance and strength speed
2. METCON – using complex exercises and movements performed in sequence that can also occur along multiple planes
3. Lactic Acid Training – using one movement that help improve lactate threshold
Chaos Training MEGA Workout
5 Set AMRAP Circuits
Perform each set for 5 minutes straight completing as many reps as possible with minimal rest during the set. Keep track of your reps so you can strive to beat them in following workouts.
Rest for 2-3 minutes in between each set
Total Workout Time should take no longer than 40 minutes
Warm up prior and Stretch after this workout session.
Set #1 – Strength Endurance using Big Compound Movements
Deadlifts and Squats
Mike – Dead Lift @185/84 reps
Funk – Front Squats @95lbs
Set #2 – METCON – Complex Circuit using complex exercises (more than one movement)
Mike – Med Ball Clean Squat and Throw @30lbs/50reps
Funk – Wall Balls @30lbs
Set #3 – METCON – Complex Circuit using complex exercises (more than one movement)
Lateral Side to Side Box/Bench Plyo Steps
Mike @25lbsKB/84 reps
Funk @50lbs Sandbag/20lbs Med Ball
Set #4 – METCON – Complex Circuit using complex exercises (More than one movement)
Mike – Renegade Thrusters @95lbs/66 reps
Set #5 – Lactic Acid Threshold using a single movement focused on fast paces volume and work capacity
Mike – Tire Slams @85lbs Mallet/145reps
Funk – Ball Slams @30lbs
Mike’s total reps =429