L33T Fitness Guide

The L33T Guide to Fitness

So you think yo’ Kung Fu is pretty good, aaaaaaay?  If you’ve ventured to this page, you believe you have some skill in fitness.  Outstanding!  Then your quest, should you choose to accept it, will be to improve upon what you have already built.  But make no mistake, I will expect more out of you, since you are already like a character at max level.  We just need to gear you out at this point.  Refinement and reaching the top levels of your fitness is what we’re after at this level.  Some of these workouts are NOT FOR THE SQUEAMISH.  You should possess a good understanding of what MENTAL TOUGHNESS is all about if you’re going to live here.  But don’t freak out, I’m not aiming to kill you.  I’m aiming to challenge you.  Remember, if it doesn’t challenge you, it doesn’t change you.  Before we begin, let’s review G4G’s definition of the L33T Athlete, just to make sure you didn’t end up in the wrong place.

L33t Fitness Level:  This area is reserved for the existing badass.  This gamer works out several times per week and really makes fitness a priority in life.  He or she may or may not have a good grasp on the fundamentals of the workout program they are currently performing, but dang it, they’re doing it regularly.  Or, this person might just be the next Splinter Cell agent with tons of athletic skill, endurance and agility.  Either way, this dude will get the toughest G4G workouts.

Please make sure you’ve visited the BASIC FITNESS RULES page, as there are a few points listed there that I want you to seriously consider before you embark on your fitness quest.  These concepts are incredibly important at this level.  When you’re ready, flip that switch in your mind.  Let’s GRIND.

Definitions

EMOTM:  (Every-minute-on-the-minute) On these style workouts, you will set a timer and start the movements for the workout at the top of the minute.  Once you finish the movements, you will have the remainder of the minute to rest.  Once the next minute starts, begin the next set of movements.

AMRAP:  As many rounds/reps as possible (in a given time).  For example, an AMRAP for 10 minutes would mean you perform as many rounds of the given movements as you can until the 10 minutes is up.

FOR TIME:  Quite simply, you’re racing against yourself to see how quickly you can complete the workout.  But don’t forget to pay close attention to your form!

TABATA:  Tabata workouts are tough.  They are usually comprised of one movement.  For example, squats.  You would do continuous squats for 20 seconds straight, then rest for 10 seconds.  After the 10 second rest, you continue with another 20 seconds of squats, and so on.  You would repeat the 20 on/10 off for a total of 8 rounds.

Strategy Guide: L33T Level Workouts

Daily Warm-Up

Each day, perform at least 10 minutes of dynamic stretching, then perform the following warm-up prior to your workout.

2 Rounds of: 

10 Pushups
10 Situps
10 Burpees
10 Squats
Run 200m 

Explanation:  For the warm-up, you will do 10 pushups, then move to 10 sit ups, then do 10 burpees and 10 squats.  Immediately after those movements, run 200m.  When you return from the run, immediately repeat the first round.  Move slowly as you begin to lube up your joints.  Increase the pace a bit on round 2.   After the warm-up is finished, don’t wait too long before starting your workout.

Week 1 Workouts

Day 1

Daily Warm-up

EMOTM for 10 minutes:

5 Pull-ups
5 Knees-to-Elbows

Rest 5 Minutes

For Time:

3 Rounds of:
15 Burpees
15 Chair Dips
100 Single Under Jump Ropes

Day 2

Daily Warm-up

AMRAP in 20 Minutes:

5 Pull-ups
10 Push-ups
15 Squats

Day 3

Daily Warm-up

Run 2 Miles

Rest 5 minutes

For Time:

100 Sit-ups

Day 4

Active Rest Day (Daily warm-up, run, bike, swim or stretch)


Day 5

Daily Warm-Up

Tabata Squats (Tabata is 20 seconds of work followed by 10 seconds of rest, repeat for 8 rounds and your score is your lowest reps in 1 round.  No sandbagging, ninjas.  Work for it.)

Rest 5 minutes.

Tabata Push-ups

Rest 5 minutes.

Tabata Sit-ups

 

Day 6

Daily Warm-up

For Time:

100 Burpees

 

Day 7

Full Rest Day (Stretching is encouraged, but rest your body today).

 

How do you feel after the first week’s workouts?  Are you ready to kill Kash?  Those Tabatas’ eh?  Yeah buddy, they definitely get your attention.  Are you in the right place?  Honest assessment time.  If this past week was too much for you, you might consider dropping it down to the Casual Level.  Otherwise, get ready for Week 2.

L33T Level Workouts (Week 1-4) DOWNLOAD PDF


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