I’m still at this. Did one on Monday and again tonight, in addition to other workouts during the weak. Tonight was rough because I used a bit more weight, I tried to run faster (I use a treadmill so I can monitor whether I’m running faster from workout to workout) and I had done an Olympic lifting workout a few hours before.
Still managed 7 rounds. Tried to keep the rest around 2 minutes but I let that slide a bit in the later sets as I wanted to get the volume in.
I guess I was very motivated to do this workout today even after I had already done some lifting because I noticed several benefits from this workout. My aerobic conditioning has improved. In addition, my work capacity and strength have improved.
I took a bit of a break from my Olympic lifting gym for about 8 weeks or so and I really haven’t done the lifts other than this workout. I also haven’t done that much strength work as my workouts have been conditioning-oriented: kettlebells, hill sprints, some longer and slower runs.
Yet I went in today and easily picked up right where I left off with the C&J, and I was able to move my workout along as I didn’t need nearly as much rest between sets as in the past. In addition, one of my coaches lost weight while getting stronger, and I can’t be the lone fat guy in the bunch (not that he was fat).
For someone looking for strength and conditioning who doesn’t have a lot of time, this can almost be a stand-alone program. Perhaps add a day for squats and some pressing and you’ve got a minimalist program that doesn’t take much time.