Using the "For Time" format for Mixed Modal Conditioning and Strength Training.
When you see "For Time" on a workout, what's your first thought?
I ask this because the "For Time" format can be used in so many different ways. And it wouldn't surprise me if you immediately think of a workout like a Chipper, where there are 5 different exercises all with large rep counts that need to be completed as quickly as possible.
Although the Chipper is a great example of a "For Time" WOD (and we'll be going over one of them later in this email), it's not the only way we can utilize the "For Time" format. In today's GPP Weekly WOD we'll be going over a few "For Time" workouts, spanning from conditioning to strength training. Check it all out below.
When you see "For Time" on a workout, what's your first thought?
I ask this because the "For Time" format can be used in so many different ways. And it wouldn't surprise me if you immediately think of a workout like a Chipper, where there are 5 different exercises all with large rep counts that need to be completed as quickly as possible.
Although the Chipper is a great example of a "For Time" WOD (and we'll be going over one of them later in this email), it's not the only way we can utilize the "For Time" format. In today's GPP Weekly WOD we'll be going over a few "For Time" workouts, spanning from conditioning to strength training. Check it all out below.
Mixed Modal Conditioning
Chippers, Intervals, Sets For Time, you name it, most things functional fitness are going to be completed "For Time". This simply means that you are going to try and complete the prescribed work as quickly as possible. But there are a few ways in which we can format a "For Time" workout.
Two of the most popular ways on TrainRx Performance Programs are the Chipper and Sets For Time.
A Chipper is a workout that consists of multiple different exercises listed back to back. These workouts challenge the individual to self pace across varying movement patterns and break up larger work sets into smaller more repeatable efforts, while trying to complete the workload as efficiently as possible. On TrainRx Performance Programs you'll find Chippers that range from 3 movements up to 5 or sometimes more, and more often than not they come with a time cap to ensure that urgency is placed on efficiency.
Sample Chipper:
For Time; At Sustained Effort; 18:00 Minute Time Cap
30 Dual DB Box Step Over; 50/30 lb per Hand
30/24 Calories Airbike
30 Burpee
30 Dual DB Devil's Press; 50/30 lb per Hand
Love this workout? Check out MetConRx, WODRx, BaseRx, or HybridRx for more Chippers just like this one!
Sets For Time is another example of formatting a "For Time" workout that requires the individual to complete a series of movements back to back as efficiently as possible. However, the main difference with Sets For Time is the requirement of the individual to repeat their efforts across multiple attempts. These workouts challenge the individual to self pace, to recover effectively, and then repeat their efforts to demonstrate their ability to recover and maintain intensity.
Sample Sets For Time:
3 Sets; Each For Time; At Sustained Effort; Rest 3:00 Minutes Between Sets - Order Changes Every Set
A - 15/12 Calories Airbike
B - 12 Thruster; 95/65 lb
C - 12 Box Jump Over
D - 15/12 Calorie Row
E - 12 Burpee
Set 2 Order:
EDCBA
Set 3 Order:
CBDAE
This version of Sets For Time is relatively new to the TrainRx Performance Programming platform. The ever changing order of the movements listed will really challenge your ability to maintain consistent pacing, and will require a different strategy each set. You can check out more workouts like this on MetConRx, WODRx, BaseRx, and HybridRx!
Two of the most popular ways on TrainRx Performance Programs are the Chipper and Sets For Time.
A Chipper is a workout that consists of multiple different exercises listed back to back. These workouts challenge the individual to self pace across varying movement patterns and break up larger work sets into smaller more repeatable efforts, while trying to complete the workload as efficiently as possible. On TrainRx Performance Programs you'll find Chippers that range from 3 movements up to 5 or sometimes more, and more often than not they come with a time cap to ensure that urgency is placed on efficiency.
Sample Chipper:
For Time; At Sustained Effort; 18:00 Minute Time Cap
30 Dual DB Box Step Over; 50/30 lb per Hand
30/24 Calories Airbike
30 Burpee
30 Dual DB Devil's Press; 50/30 lb per Hand
Love this workout? Check out MetConRx, WODRx, BaseRx, or HybridRx for more Chippers just like this one!
Sets For Time is another example of formatting a "For Time" workout that requires the individual to complete a series of movements back to back as efficiently as possible. However, the main difference with Sets For Time is the requirement of the individual to repeat their efforts across multiple attempts. These workouts challenge the individual to self pace, to recover effectively, and then repeat their efforts to demonstrate their ability to recover and maintain intensity.
Sample Sets For Time:
3 Sets; Each For Time; At Sustained Effort; Rest 3:00 Minutes Between Sets - Order Changes Every Set
A - 15/12 Calories Airbike
B - 12 Thruster; 95/65 lb
C - 12 Box Jump Over
D - 15/12 Calorie Row
E - 12 Burpee
Set 2 Order:
EDCBA
Set 3 Order:
CBDAE
This version of Sets For Time is relatively new to the TrainRx Performance Programming platform. The ever changing order of the movements listed will really challenge your ability to maintain consistent pacing, and will require a different strategy each set. You can check out more workouts like this on MetConRx, WODRx, BaseRx, and HybridRx!
Strength Training
I know what you're thinking. How do you do strength training with a "For Time" format? If you're familiar with the strength training format we use on TrainRx Performance Programs then you've probably seen it 100's of times. Every time you see "Establish an 8RM; 15:00 Minute Time Cap" or any other version of that, you're performing strength training "For Time".
Prescribing a time cap when establishing a max effort set of. compound lift or any other weighted movement is one of the more challenging ways to lift weights. The format forces the individual to take shorter rest periods, requires them to stay on task to make appropriate jumps in load as they build, and brings a whole new element of intensity to the training piece. Establishing a "Max Effort" lift on a clock is a way to build Strength Endurance/train Strength Battery and we do this to better prepare ourselves for Benchmark Tests and to build stamina while under fatigue. Check out the sample below.
Sample For Time:
Establish a Heavy Set of 5 Repetitions For the Day; 9:00 Minute Time Cap
Close Grip Bench Press; 20X1
The short time cap for establish the max effort lift will require the individual to stick to quick rest periods between sets. This will test your strength endurance, how well can you recover between heavy sets, can you recover well enough to lift heavier loads while under fatigue? When performing these workouts it may be indoor best interest to treat your set as intervals, perform a set every 3:00 minutes, or every 1:30 minutes that way you always have the same amount of rest and you can plot out the total number of sets you have to hit that heaviest set!
We use this format on BuildRx, StrengthRx, HybridRx, and BaseRx on a regular basis for our Strength Training!
Prescribing a time cap when establishing a max effort set of. compound lift or any other weighted movement is one of the more challenging ways to lift weights. The format forces the individual to take shorter rest periods, requires them to stay on task to make appropriate jumps in load as they build, and brings a whole new element of intensity to the training piece. Establishing a "Max Effort" lift on a clock is a way to build Strength Endurance/train Strength Battery and we do this to better prepare ourselves for Benchmark Tests and to build stamina while under fatigue. Check out the sample below.
Sample For Time:
Establish a Heavy Set of 5 Repetitions For the Day; 9:00 Minute Time Cap
Close Grip Bench Press; 20X1
The short time cap for establish the max effort lift will require the individual to stick to quick rest periods between sets. This will test your strength endurance, how well can you recover between heavy sets, can you recover well enough to lift heavier loads while under fatigue? When performing these workouts it may be indoor best interest to treat your set as intervals, perform a set every 3:00 minutes, or every 1:30 minutes that way you always have the same amount of rest and you can plot out the total number of sets you have to hit that heaviest set!
We use this format on BuildRx, StrengthRx, HybridRx, and BaseRx on a regular basis for our Strength Training!