How about this routine

K

Kcon

0
A guy I know uses this program that he made up himself. He has been lifting for a long time and he knows alot. He works out every other day and picks his workout by rolling a dice. He says he got the idea from a guy named Dan John. It is to keep you from getting board. So when he rolls the dice he just does the workout under that number. Here are his workouts.

1. Tug-a-war with a weighted sled-20 minutes as many reps as possible
2. DB Snatch-medicine ball slam circuit Uses box jumps for a finisher
3. Kettlebell throws-swing throws and chest throws-both two handed
and single handed
4. Jump rope-hit heavybag-ab curcuit
5. Power cleans and OHP 5x5
6. Weighted sled pull and drag-20 minutes as many reps as possible

He does at least 4 sets of the curcuits and does the kettlebell throws until he gets tired. He also walks alot. What do you guys think of this routine for just general fitness?
 
looks good for general fitness this is a whole different style of workout but as for long term goals and measuring your success this is not a great workout. You could end up overtraining with a few of the same rolls and the workouts seem a little easy. You can still do a very quick workout with only compound excercises like squat, bench, pullups, and rows. It looks fun for a couple weeks to slow it down some and rest up some muscles but for overall fitness it's not structured enough.
 
I asked him about rolling the same number a bunch of times in a row and he said that it is just a guideline and not set in stone. A couple of the same or similar workouts in a row don't bother him, he just picks a different type of workout or rolls again. Which of the workouts do you think are too easy?
 
I know the post that you're talking about...I don't remember where I saw it. It might have been on the bodyrecomp site. Anyway, I think it's kind of a cool idea for something different. I wonder if you couldn't have one dice for GPP, one for upper and one for lower. Roll each dice to pick a movement and go from there. You'd prob need a dice for setsXreps.

You could take a run with it for 4-6 weeks and check your core lifts to see if you've improved or not and make a decision from there.

And, in my book, if Dan John okays it...it's okay by me.
 
Kcon said:
A guy I know uses this program that he made up himself. He has been lifting for a long time and he knows alot. He works out every other day and picks his workout by rolling a dice. He says he got the idea from a guy named Dan John. It is to keep you from getting board. So when he rolls the dice he just does the workout under that number. Here are his workouts.

1. Tug-a-war with a weighted sled-20 minutes as many reps as possible
2. DB Snatch-medicine ball slam circuit Uses box jumps for a finisher
3. Kettlebell throws-swing throws and chest throws-both two handed
and single handed
4. Jump rope-hit heavybag-ab curcuit
5. Power cleans and OHP 5x5
6. Weighted sled pull and drag-20 minutes as many reps as possible

He does at least 4 sets of the curcuits and does the kettlebell throws until he gets tired. He also walks alot. What do you guys think of this routine for just general fitness?
Click to expand...

Well to be more specific I don't think you are targeting all muscle groups evenly. 1,3,4,6 are all very intense arm workouts which may lead to overtraining and I only see 5 as a main back workout. Chest workouts are only on 3 which still involves not enough chest and too much arms. If you like this workout fine but how do you record your progress? Also how are others going to do this workout, not many gyms have weighted sleds to tug of war with. It's a great idea on how to mix up a workout but it's just too unorganized and unbalanced in my opinion.
 
fitwes16 said:
Well to be more specific I don't think you are targeting all muscle groups evenly. 1,3,4,6 are all very intense arm workouts which may lead to overtraining and I only see 5 as a main back workout. Chest workouts are only on 3 which still involves not enough chest and too much arms. If you like this workout fine but how do you record your progress? Also how are others going to do this workout, not many gyms have weighted sleds to tug of war with. It's a great idea on how to mix up a workout but it's just too unorganized and unbalanced in my opinion.
Click to expand...

Not exactly true-
1. is a pulling movement=working the back and since it's weighted will lead to some work with the lower back and legs if movement is involved, if not-isometric strength which has some merit
3. I'm pretty sure this is a fullbody movement if it's a true kb throw, although I"m not sure of the rotational movement
4. will hit the shoulders, legs, and cardiovascular health
6. will be hitting the quads, hams, and glutes

I still think it'd be better thrown together with an upper dice, lower dice, and GPP dice. The GPP dice could even be used for your fullbody movements like your db snatches and sled dragging, tug of war, high pulls, jump rope, etc
 
Thanks for your replies. I think that evo is right about what these workouts will target. I will take your comments into acount before I decide to do this program. Here is the original Dan John program using the dice, for anyone who wants to check it out.



fitwes16-progress would be recorded by using more weight for the exercises, doing more reps in the alloted time, or by doing more curcuits,
 
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