December Fitness Bingo Challenge | Rounds for time

fitness

We are just about halfway through the December #fitnessbingo challenge and I’m pretty excited for how the workouts have played out so far. I’ve knocked out a third of the workouts so far and I’m hoping to be past the halfway mark by Monday.

Here, we cover the rounds for time workouts.

do something; december fitness challenge

Why we race the clock

There are several ways to track a workout. You can set a time limit and work as hard and fast as possible within that timeframe (read: AMRAP). You can set a certain number of sets of a movement with built in rest (think metabolic conditioning or metcon). Or you can stare down that clock and try and complete the work as fast as possible.

Yes, it’s tough. Yes, it’s fun.

The purpose of these workouts is twofold. They are a great test for your cardiovascular system. But they are also a great mental test. None of the workouts or movements are super difficult, but add the element of speed and you’ve got a good test of nerve and heart.

workout

December Rounds for Time workouts

10 rounds for time

The workout:
20 jumping jacks
10 burpees
5 goblet squats

This is a straight-up lung burner. Jumping jacks should be done as quickly as possible. Burpees will be the limiting factor so pace yourself as needed. Use the goblet squats to catch your breath and keep them on the lighter side.

Suggested weight: 25 pounds or less for goblet squats

Time to shoot for: 15 minutes

Too easy: Go faster.

Too hard: Go slower.

5 rounds for time

The workout:
100 single unders or 30 double unders
10 thrusters

An easier workout, this should be quick. If you’re able to do double-unders (jumping rope with the rope passing under your feet twice in one jump), you have fewer reps than if you do single jumps. Whether you do double- or single-unders, these should be quick. If you don’t have a jump rope, just mimic the movement without the rope.

The ten thrusters can be done with lighter to moderate weight, but shouldn’t take more than 30-60 seconds to complete.

Suggested weight: 15-pound dumbbells for thrusters

Time to shoot for: 10 minutes

Too easy: Go faster.

Too hard: Go slower.

4 rounds for time

The workout:
12 dips
7 dumbbell presses

This is all arms for these rounds. Dips work those triceps while the dumbbell presses are a nice compound movement, working the bis and tris, as well as the shoulder and back muscles.

Suggested weight: 15 to 25 pounds for dumbbell presses. Weight should be moderate and easily pressed for seven reps for the first two rounds.

Time to shoot for: Less than 10 minutes

Too easy: Go faster or add weight.

Too hard: Go slower or drop weight.

3 rounds for time

The workout:
5 strict pushups
10 goblet squats
15 KB deadlifts

This workout is a little more complex; but with only three rounds it should be well within your ability to complete in under 10 minutes.

Pushups should be strict, with elbows in and chest going all the way to the ground. You can do them on your toes or on your knees depending on your ability level.

Goblet squats should be done with a lighter to moderate weight.

The kettlebell deadlifts should be done with a moderate to heavy weight.

Suggested weight: 25 pounds for goblet squats; 25 or 50 pounds for deadlifts.

Time to shoot for: Less than 10 minutes

Too easy: Go faster.

Too hard: Go slower.

12!

Not technically a “rounds for time” workout, but it fits in nicely with this group of workouts.

The workout:
12 thrusters
12 burpees
12 kettlebell swings

11 thrusters
11 burpees
11 kettlebell swings

10 thrusters
10 burpees
10 kettlebell swings

Each round keep reducing reps by one until…

1 thruster
1 burpee
1 kettlebell swing

This was arguably the hardest workout on the board. It took me a little more than 20 minutes to complete and my lungs were on fire. For the first three rounds, I paced myself and felt really solid. I rested for 90 seconds after completing the 10-rep round. The middle four rounds were the most difficult for me since the reps were still fairly high. I rested another 90 seconds after completing the 6-rep round. The rounds with five or fewer reps went quickly and I loved them.

Suggested weight: 15- to 20-pound dumbbells for thrusters; 25- to 30-pound kettlebell for swings.

Time to shoot for: 25 minutes

Too easy: Go faster.

Too hard: Go slower.

In case you missed it: recaps of the December #fitnessbingo AMRAP workouts; EMOM workouts; strength workouts; and 25 days of Christmas mystery workout.

Up next: Tabata workouts and the second mystery workout (coming Dec. 18).

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