Underground Strength & Power Circuit: 6 Rounds of Beastin’
You’ve seen 5 Rounds of Hell before, HERE.
Now we’ve got 6 Rounds of Beastin’
6 Rounds of 6 Reps
I missed the 6th round due to an intruder on my clock, but made up for it with a 2nd workout barely an hour later, described below.
As Old School Iron Maiden once said, “666, The Number of THE Beast”.
Check the Underground Strength Circuit Below…
In my opinion, this workout shoulda been tougher, drop a comment below with how we coulda made this a truly Hellish workout.
And yes, I KNOW, coulda, woulda, shoulda…. hence, this is why I cranked the 2nd workout, I hate excuses!!!!!
Workout # 2, only 1 hour later:
1A) squats x 3 reps each: 135, 185, 235, 285, 335
1B) dips x 6 reps ea. set
1C) neutral grip chins x 6 reps ea. set
Looking forward to your comments. Remember, let me know how I coulda / shoulda made this a truly ass kickin’ workout.
Peace!
–Z–
PS: Do NOT assume that the way I go through my own workouts is the way I train my athletes. My schedule is almost always on a time crunch, often times erratic and unscheduled. I have also been training for 21 years now and my mind and body crave change BIG time.
PPS: Recommended Resources are below, remember, The USC Certification is on sale until end of the month. After October 1st the EZ payment and savings plan goes away.
Recommended Resources:
30 Day Trial for The Underground Inner Circle + FREE Gifts
The Man of Steel Challenge – Not for Wimps!
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Filed under Articles, Strength Building, Underground Strength Show, Videos, Zach's Workouts, muscle building by on Sep 21st, 2010. Comment. 
Comments on Underground Strength & Power Circuit: 6 Rounds of Beastin’
1. make it a hang clean and press
2. weighted chins
3. a heavier tire that forces you to “run” your feet to get it over
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6 x 6 x 6 = Sickness
1.Hang Clean & Press
2.Power Clean & Press (no bumper plates – lower it like Norm did.)
3.Weighted Dips
4.Weighted Chins
5.Tire Flips
6.HEAVY Sandbag Shouldering
REPEAT>
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-Do 3 jerks after the push-press
-Jump over the tire between flips
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How about adding burpee + squat to press in the first exercise? you would be including some abdominal, cardio and quad work
Nice workout!
Keep the ass kickin’ up!!
Best regards from Spain
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I agree with Big Chris. I will make it a little easier
6x6x6 weight for external loading based on push press weight
6 – Cleans (sandbag or Bar)
6 – Push Press (sandbag or Bar)
6 – Front or Zercher Squat (sandbag or Bar)
6 – Pull ups
6 – Tire Flips
6 – Burpees with push-up and vertical jump
Rest 1 minute
Repeat
[Reply]
Since you got the tire out, should have brought the sledge hammer out too. That’s my favorite combo. Tehn my other two favorites would have been adding the ab wheel pike, and some form of sprinting. (Hills preferably)
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u r killing it bro, make the workout harder by putting grease on your hands next time
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Add dips on rings!
Weight the pullups.
Will surely make it tougher!
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Zach,
You KILL IT always and the fact that you are asking for more intensity is une poco loco; but that is what leading form the front is all about…holding youself accountable to a higher standard than what others around you would ask of you. [C.A.R.P.E. D.I.E.M.
]
I would add a total body move that ties the muscle groups being worked together. As per Vicente above and Noah above commented jumps or burpees are THE WAY I would go.
I would also throw in a few sets of prone mountain climbers or running a’s or their variation with a twist (opposite knee to opposite elbow) – these are SICK moves as they engage your core BIG TIME.
Your workout adding in these 2 killer exercises would like this:
Strict Press
Push Press
Tire Flip
Atomic Burpee (burpee with dumbells 5-8# in ea. hand jumping onto a 24in box; *heavier weight if you are doing less reps*)
Mountain Climbers
This superset wil beat the sh*t out of you. I have down it myself only my first 2 exercises were KB long cycle and pull-ups then the latter bodyweight exercises.
Keep killing it Z; psyched to see you in Jersey Bro!
- Christopher Reed “C.A.R.P.E. D.I.E.M.”
p.s. The idea of coupling bodyweight conditioning with antagonist muscle pairing is something that Zach talks about extensively at the Underground Strength Coach Certification Weekend…if there are any spots left; GET THERE – PERIOD…it’ll change your life, it’s already changed mine.
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Dude, one of my favorite methods of making circuit workouts harder is utilizing DBs in a ’1 left, 1 right’ kinda scenario.
So, instead of the barbell OH work, say you decided to do 1-armed DB clean & pushpress instead. You wouldn’t do all the reps for your left, put the DB down, then do all the reps for the right. Instead, do a rep w/the left, put the DB down, do a rep w/the right, put the DB down. Alternate back and forth until you’ve done all your reps for that set.
For something really nuts, pick a monster DB with a full-body exercise, and just marathon that shit out. Like, grab a 80-lbs DB, and do DB C&PP ’1 left, 1 right’ style, taking mini-rest breaks just when needed, and don’t stop until you’ve done say 30-40 reps total each side.
That workout will take only a few minutes in and of itself, but you’ll feel like you were run over by a truck.
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as good as tire flips are for full body strength and conditioning, having to go back and forth like that when you’re in sick shape like you are allows your body to recover more than what you’re probably looking for. maybe a jump between the tire and another to the other side or simply lift the tire up to it’s side but don’t flip it and instead bring it back down the same way you lifted it up.
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