You ain’t met MetCon ’til you’ve met TACFIT. Whether you use the bodyweight workout versions or the full-equipment workouts, nothing taps high intensity—yet intelligent training—like TACFIT. Yesterday my High Intensity training day fell on TACFIT Charlie. I haven’t suffered that much in a long time (in a good way of course).
The protocol for Charlie has you completing rounds every minute on the minute for a total of 20 rounds. That means you have one minute to get all your reps done and get your recovery in before the top of the minute rolls around.
Of course, it sucks not to have any rest. So there’s plenty of motivation to get your reps done quickly so that you get as much recovery time as possible. And that’s the main idea behind this particular protocol.
Tacfit Charlie requires the use of various functional equipment like the Clubbell. But there’s also a kick-butt bodyweight workout version. I can’t just give Coach Sonnon’s program away though. And I don’t want to leave you hangin’. So I’ve put together a little bodyweight workout that follows the same broad lines and delivers a similar metabolic conditioning effect (Metcon). I tested it out with one of my groups this morning and it did indeed live up to expectations.
In one minute complete:
- 5/5 Alternating Lunge Jumps
- 5 Quad Squats or Hops
- 5/5 Alternating Screwing Press
Rest for the remainder of the minute and start again at the top of the next minute. Complete 20 rounds.
Once you’ve tried this, rate your perceived effort along with your impressions in the comments below.
Hi Adam,
I love this kind of exercises! I did it with friend of mine and my sons (5 and 11 years). Friend of mine had to do fewer reps/exercise (6, 5 and 6) for a manage little break and hold it in right RPE – but he managed all 20 rounds – actually not worked with BER more than 14 days! After he was full “fit for fight”.
My sons managed to hold same rhythm with me and after 20 rounds they did 5 more rounds without rest!!! Crazy kids ; )
First 2 exercises was actually great to do – but screwing press was almost killing me – after 8 rounds I had to screw down the sophistication for a manage speed and longer rest…
Now 2 hour after the feeling is awesome – I want to do it again (but not right now)
Henri
Thanks for the links, looks like I’ll be using these techniques on my next exercise.
.-= The Mind Relaxer´s last blog -> Nautilus BowFlex Dumbbell Bench – The Safe And Effective Building Muscle Bench =-.
Great combination of exercises! I was cruising along until round 15 and that is when I was wishing for longer rest periods. Next time I am going to have to try the Coach Murdock’s plyo screwing press. Thanks for providing various levels of sophistication.
.-= Richard´s last blog -> New Information on the Cardiovascular Benefits of Fish Oil =-.
eu quero experimentar o exercicio de 56 dias
REPEAT THE SAME EXERCISES 20 TIMES? YOU HAVE TO BE KIDDING HO HUM HOW BORING….
.-= WILLIAM´s last blog -> SES crews brace for strong winds in SA AAP =-.
What are Alternating Screwing Press?
The video was removed.
Thanks
HB