Pick Your Poison Workout

This weekend I was given the opportunity to work with a friend. She was looking for ways to enhance her standard cardio routine and to try something a little out of the ordinary. I did some research and found Chris Powell’s “Fatal 40” routine. Granted, this isn’t for someone just starting out…so, I modified it a bit and turned it into the “Pick Your Poison” workout. This can be done anywhere and modified based on what equipment you have around you. I’ll outline what we did…but feel free to make it your own!

A couple of notes to get started.

Pick a number. When you see 10/20/30/40, you’ll be doing that number of reps. If you’re doing 10, do 10 of everything. If you’re doing 20, do 20 of everything; you get the picture.
Choose a distance to correspond with your chosen number. If you’re doing 10’s, you’ll be doing 100 meters. 20’s= 200 meters. 30’s=300 meters. 40’s=400 meters. Wherever you see “RUN,” run this distance. Keep a decent pace, but don’t overdo it…walking works too!
Take breaks. Yes, this is designed to be done for time. However, form matters. Rest matters. Do what you can and take breaks where you need to. No workout is worth an injury.

The workout.

Ready to go? Alright!

RUN (your chosen distance to correspond with your number, as outlined above).
10/20/30/40 medicine ball slams
RUN
10/20/30/40 hanging leg lifts
RUN
10/20/30/40 assisted pull ups
RUN
10/20/30/40 deadlifts
RUN
10/20/30/40 pushups
RUN
10/20/30/40 box jumps
RUN
10/20/30/40 kettlebell swings
RUN
100/200/300/400 meter rows
RUN
10/20/30/40 air squats
RUN
10/20/30/40 kettlebell snatches
RUN
10/20/30/40 jump rope jumps OR double unders
RUN
10/20/30/40 situps
RUN
10/20/30/40 burpees
RUN

I tried to include videos and graphics for anything you might be unsure of. Take it slow, learn the movements and try to improve. If you’re ready to mix it up, this is a great place to start!

READY? SET? GO!