GPP Combo Collection
The Incomplete List of Combo Ideas
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Goodmornings/farmer’s walk. Heavy, especially the farmer’s walk. 3 sets, 6-10 reps/100 feet.
Lily Pad
Sandbag clean and throw/squat hops. Clean and throw the bag across the gym and back (120 feet) then squat hop in a full circle around the gym (140 feet). What’s a squat hop? Squat down and stay low as you hop forward. A couple sets of this and you’ll be done.
One bar. deadlift. hang clean. front squat. overhead press. goodmorning. One into the next. In fact the first four movements really flow well into each other. Then just lower the bar behind the neck after the press (which can be push or jerk style) for the goodmorning. Bring the bar back to the beginning and do it again.
How many times in 10 minutes?
Dan John 2
Power clean/press/back squat. This one was from Allyson, but it might make Steve Justa proud. Make the bar heavy enough to scare you a little on the overhead portion, especially having to swap the bar from front to back, and vice versa. Get to 30 reps, even if it means repeated sets of singles or doubles.
Pushups rows/burpees(with the DB’s)/push press
5 sets of 5 reps for time (get your stopwatch).
Squat hops/burpees. 5 squat hops, 5 burpees, 5 times.
one-arm snatches/farmer’s walk/club rockets/farmer’s walk/band wood chops/farmer’s walk/band twists/farmer’s walk. 30 seconds of anything non-FW, 100 feet for the FW. 4 times, switching sides for the 2-sided movements every round. Time it.
Arrrgghh
30 seconds of burpees/30 seconds of planks non-stop for several minutes.
5 minutes = bold
10 minutes = delicious
Grumble and Bitch
Heavy KB swings for 6-10 reps/15 jump squats/sled pull (backwards sled dragging), really heavy for about 100 feet. 4 sets for time.
Sandbag burpees/cleans/presses. 30 reps for time.
Push Press/Burpee. 10 reps each, 5 rounds. For time.
Robert Altman
Sandbag thrusts (15)/burpees (10)/club swipes (15)/band twists (10 per side). Nonstop for 10 minutes. See how many rounds you can do.
South by Southwest
Glute-ham developer/swings/heavy sled pull. GHD for about 10 reps, swing something for 15 reps, run backwards with a super heavy sled for about 100 feet. Repeat 3 times.
Love
Pick 3 exercises. Use a moderate weight, a little on the heavy side.
Hard: 10 reps, 8 reps, 6 reps., etc until you’re at a single rep. Non-stop through all three exercises.
Insane: 10,9,8,7,6, etc. down to one.
Time it, because someday soon, you’ll do it again.
Kitchen Sink
The gather a bunch of heavy objects in a pile. Sandbags, plates, engine blocks, drunken prom dates. Grab a pair of challenging kettlebells as well.
KB bent rows/KB high pulls, 8 each, followed by grabbing anything in your pile and carrying all of it one at a time about 50 feet before sprinting back and grabbing them next one. A shuttle-run with heavy objects.
Do it for time. Then try it a second and third set attempting to beat that first time.
Labor of Love
Sandbag carry (100 feet)/sled drag (200 feet)/ farmer’s walk with heavy dumbbells or FW handles (100 feet, 1 turn)
Repeat. A lot.
MySpace, not Yours.
Box Jumps/Burpees/Sand Bag Shuttle run
This one is particularly fun after squatting really heavy. Have a pile of sandbags (or anything, really) ready. Jump up onto a challenging box for 25 jumps. Then crank out 10 burpees. Then grab a sandbag (or whatever) and run it about 50 feet at fast as possible, only to drop it, run back to the pile and pick up another one. Repeat until the entire pile has been moved to the other end.
Rest a minute, then do it again.
Istanbul was Once Constantinople
Turkish get up-windmill/overhead squat/heavy sandbag carry: HEAVY t-get up, for 1-3 reps. Moderate overhead squats for 8 reps. 200 foot sandbag carry (2 laps of the gym), dropping it every 50 feet (at each end of the gym), and cleaning it up again. Twice if brave, 3 times if a little nuts, but 4 times for this week’s challenge. Time it!
Burn Your Treadmill
Squat rows/buelers/farmer’s walk/jump rope.
12 reps/8 reps/100 feet/1 min. respectively.
Hard: 3 times
Insane: 4 times.
Dr. Jones
Pullups (modify them according to ability), followed by deadlifts, somewhere between 65% and 80% of max Do 30 reps, however you need to break it down (sets of 3, sets of 5, however many you can before you puke… whatever), but for every pullup you do a deadlift, or vice versa Example: 8 pullups/8 deadlifts, 6 pullups/6 deadlifts, until eventually you’ve done 30 of both.
Mr. Kotter
This is the ‘welcome back’ challenge that all my clients who take too much time off have to suffer.
KB swings. Moderate-heavy weight. 20 reps (10 each arm)
Saxon Bends. Light weight. 8-10 reps per side.
Sandbag shuttle. 2- 50# and 2-20# bags, one at a time, 50 feet for speed.
Sled Tug. Heavy. 3 lengths of rope.
Repeat the whole combo for 15 minutes, non-stop.
Hers and Hers and His
single leg deads with kettlebells (straight knee, bent knee, up to you, but I prefer the straighter the better), followed by lunging bueler’s, followed by sandbag drill: the clean, press and toss. Clean a sandbag, press it overhead, then toss it forward as far as you can. This is meant for speed, so depending on how many bags you have, challenge yourself for reps, not weight. One option would be our 5 50# bags. Make a pile, clean, press and toss all of them one by one into another pile, repeat 3 times.
So the whole combo looks like this: go heavy on the kettlebells and aim for 5 per leg. 10 bueler’s per side. Sandbag drill. Time the whole thing. Repeat it a second time, trying to beat the first. Then repeat one more time, still for faster time.
Get Out
sled tug/tire flip/sandbag shuttle run. Outside. Tire sled tugs (three rope lengths)/5 tire flips (more if too light)/2 heavy sandbags, run 100 feet, one at a time. Repeat.
Oops
Sandbag front squat/KB high pull/burpees: 6/8/6, two times through equals one set. 2 sets altogether.
Pullups/burpees/ninja chops/box jumps. One for each year that Al’s been alive. So far we’re at 39.
Burpee-pullups/L-dip (with a pike bonus, if ya wanna). The combo of the beast: 6 burpee-pullups, 6 L-dips, 6 rounds for time. Throw a weighted vest on if you’re bored.
Hatebreed
The super-heavy-short-sweet combo: Weighted pullup/heavy sled tug/heavy farmer’s walk. 1 rep/1 length/ 50 feet, as many times as you can in 10 minutes.
2 bars and the FW handles. Lighter bar: 6 snatches and an overhead carry. Heavier bar: 6 cleans and a racked carry. FW handles: 6 deadlifts and a farmer’s walk. Repeat for 10 minutes.
Crow Eating
Deadlifts/pullups/sled tug. Descending sets:
10,8,6,4 etc for the intro version
10,9,8,7 etc for the hardcore.
EXCEPT for the sled tug, which will be cut in half. 10 deads = 5 sled tugs, 4 deads = 2 sled tugs. You get the idea. Keep the weight simple for now. 50% of max for deadlift, 75% bodyweight for sled tug.
And, of course, time it.
Grab a heavy weight. Something that frightens you a little. You’ll use this for a single Turkish getup on each side. You’ll also have a heavy KB, also a little scary. You’ll swing this for 8 reps. Finally you’ll have a heavily loaded sandbag, which you will carry for 100+ feet. This combo is meant to create large amounts of force development while keeping the workload up as well. Keep going for 10 minutes straight. How many rounds ya got in ya?
Crocodile pushups (forward pushup crawls)/sled tugs/ninja chops. 30 foot crawl (the length of our tug rope)/2 lengths/6 chops per side (go heavy). 3 rounds, and time it!
This one is meant for moving a lot of weight a lot of times. Make these heavy!
6 KB lateral cleans and press
6 leverage club ninja chops
6 deep pushups
6 times. How fast?
