Workout Compendium

Workout Compendium

Welcome to the Workout Compendium, an introduction to some of the workouts found on this site. Don’t know an EMOM from an AMRAP? Unsure what a TABATA workout is or where to start with an Accumulator? Look no further.

Accumulator

AMRAP

Cardio

Accumulator workouts.
Beat the clock. Its never too late!! Saviour workouts. HIIT Workouts. Super Soldier Project.
Goal Setting

Benefits: 

Benefits: 

Benefits:  

  • Challenging.
  • Increase the intensity with every round.
  • Time-efficient.
  • Good for when you short on time.
  • A useful way to monitor your fitness progress. 
  • Cardio remains a vital tool in helping to reduce excess weight and body fat.
  • Challenging workouts for when you need to get the cardio in.

Circuit Training

Clusters

Complexes

Circuit Training.
Cluster Workouts.
5 Day Split Workout. Barbell Row. Compound exercises. Resistance training.

Benefits: 

Benefits: 

Benefits:  

  • Standard circuit with a pre-set number of reps and rounds.
  • Good rest periods, so ideal for when you are fatigued but need to do something.
  • Brief pauses between reps, allow you to lift longer and push failure back further.
  • Hypertrophy and Muscular endurance.
  • Excellent fat burners.
  • Test your willpower and muscular endurance.

Death by...

Deck of Cards Workouts

Descending

Death by... Workouts
Deck of Card Workouts.

Benefits: 

Benefits: 

Benefits:  

  • Simple but brutally effective.
  • Excellent fat burning finishers for circuits.
  • Can be used when lacking equipment. One of two bodyweight exercises is all that is required.
  • Unpredictable. You never know what hand you will be dealt with.
  • Flexibility – undertake as many rounds as you like.
  • Great for when motivation is low and you don’t want to commit to anything too taxing.
  • Combine the muscle-building benefits of drop sets with the fat-blasting bonus of circuit training.
  • Another type of circuit that is great for when fatigue or mental resistance is high. 

Eliminator

EMOM

HIIT

Eliminator Workouts.
EMOM Workouts.
HIIT Workouts.

Benefits: 

Benefits: 

Benefits:  

  • Good for when you short on time.
  • A useful way to monitor your fitness progress. 
  • Challenge your power of recovery.
  • Excellent for boosting power and endurance.
  • Can be very challenging.
  • Cardio and muscular endurance workouts.
  • Active recovery periods with lighter exercise.

Ladder

Pyramid

Strongman

Pyramid Workouts.

Benefits: 

Benefits: 

Benefits:  

  • Mentally and physically challenging.
  • The opposite to Descending workouts. Add a rep or exercise to each round you undertake.
  • Great potential for failure (and therefore muscle fatigue and hypertrophy).
  • Time-efficient.
  • Easily scaled up or down in terms of challenge.  Add weight, increase the sets. 
  • Classic Strongman exercises.
  • Great for building muscle and burning fat

Tabata

Time Cap

Tabata Workouts.
Time Cap Workouts.

Benefits: 

Benefits: 

  • Time-efficient.
  • Ideal as finishers for exercise or for when you are tired from work and lacking motivation.
  • Motivational.
  • Excellent and exhausting workouts and/or finishers for workouts.

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