Short On Time But Craving Power: The Joy of 10-Round Simple Workouts

This week I created two different "10 round" workouts for two different people--at two different levels and who have different sets of challenges. Then of course after seeing how well they both did, and while remembering how much fun I have with these types of things, I had to do one too!

GiryaGirl.com power workout kettlebells, tire flips, push-ups

10 round workouts are a funny thing, and I like them a lot. Completing them results in both a good use of time and a sense of accomplishment. While not everyone is ready to do them, they're great to use for intermediate to advanced students/small groups/classes. For those still building up their capacity for intensity, endurance and power generation, going for 5 rounds and then a rest before either continuing or moving on to something else can also be extremely effective.

The other day, as evidenced in the video below, I was attempting to do a couple of things. I wanted to work out but was short on time, wanted to try livestreaming from the backyard again, and really wanted to make sure I had a good appetite for dinner. A 10 round workout is fantastic for that.

Here's what I did in the video below (the live stream had a lot of connection issues, so I edited a LOT of those out for you--unfortunately this resulted in some skips and jumps where the reps just don't add up.)  Thankfully the little "bonus move" at the beginning (doing pullups on a dowel threaded through a single gymnastic ring) mostly came through. I need to get a better stick for that since a wider grip would be an insane--and insanely fun--challenge.

After a fairly intense mobility warm up (done indoors... there were bugs)
I simply went through the following combination 10 times with as little rest as sanely possible--while also ensuring that every rep was a good rep. Otherwise, really what's the point?

I find that depending on how much time is available (and the conditioning of the workout's intended participants), that doing 2-5 different exercises per round seems to work best--while keeping the rep ranges low to preserve good form.

If I've had a rough day and just want to smash something, well, ten rounds of the following is a very reliable attitude adjuster for me. While it might not solve the problem, afterwards I am usually too worn out and flooded with endorphins to care for a little while.

Ten rounds yields an impressive 100 solid swings with the "beast" kettlebell and 50 tire flips - both of which, when performed correctly, are great power and power endurance builders.  Depending on the tire, this could result in many near-max effort flips.  I need a heavier tire than the one you see in the video below, I like it for teaching others and for "high rep" grinds like 10 rounds of 10 flips but I'd be happier with a heavier tire, more power generation and fewer overall reps to be honest.

As for the workout in the video, the Spiderman push-ups were chosen as much as a "time to flatten out my hands" as they were for doing actual push-ups. This is a great way to prepare for flipping the tire next, then of course gripping the kettlebell again in the next round.

Do you like to do workouts that have a LOT of sets? Did you try one of these or a variation? Leave a comment!