wash sprints(and jumps), hill sprints, tire flips, and tire drag sprints
-Running - either 100, 200, 400m best efforts, or 400m, 800m, 1 mile pace work
-KBs, esp 24kg Snatches
-Ergo - reps of 500m w/1 min rests
-Prowler pushing and tyre flipping
Also did my first 20 rep squat for a few years last week. Pretty unpleasant.
only fun day is a recovery ride. all other days, doing all out intervals, 4 minute intervals that make you puke, or the standard 20 minute interval, and the long team ride where you hurt the entire time 4-5 hours isnt fun. its the best feeling in the world when you are done, looking back at how far and hard you went, but it aint fun… only fun days are recovery ez hour rides…
I second trail running. Especially over hilly trails that require climbing in certain places.
This is gonna sound dumb, but in my experience “dumb” and “fun” are pretty closely related:
I just go nuts in my back yard. Flipping big tires, throwing smaller tires, running sprints, broad jumps, sledgehammer swing, climb a tree, just get out there and act like a gorilla on meth.
My neighbors hate me.
I like training for sport rather than doing stuff on my own.
I run cos it’s good for me, but I don’t love it like some of my mates do.
Going to training (pre season currently) and doing sprints, full ground drills, wrestling, push ups, planks etc with all the boys I find really enjoyable.
Jump rope.
Im white apolo creed
prowler, light tire flips, kettle bells, rowing, sledge hammer, tabata work, slam balls (my new fav), battle ropes
I just smash rocks and bits of metal and wood with a heavy axe.
I make sure to make a lot of violent noise so my neighbors think I’m a psychopath!!
Biking daily around town for personal transportation.
Warm up going to gym, cooldown coming back, door to door convenience, no parking problem, no bus waiting, zipping by cars and saving $ plus eco friendly.
Also push-ups and other bodyweight exercises each tv commercial.
“Fight gone bad” circuits as described in BjPenn’s book are great or the USSS Snatch Test by Pavel.
I switch it up about 4 weeks but right now I am doing this.
4 mins of kettle bell swings for 20 sec on and 10 sec off
Rest 1 min then
Same thing but kettle bell clean and press
Rest 1 min
Swings 10 each arm
Run 1/8 mile
Repeat for 4 mins
This is pretty hard but fun. Then I switch to different workouts all the time but similar style of high intensity.
Competitive Road and Mountain cyclist, along with sculling long before I caught the Powerlifting and Prowler flu. After two years I have found a way to by strong(er) than the average american without sacrificing the cycling and sculling that I so love : )