We get it. It’s CrossFit. It’s always spicy. It’s always brutal. We understand that your coach programmed the workouts so their already perfect. They’re intelligent, elegant in ways we can’t comprehend and have the perfect amount of sexy to them.
But, just in case you want to do something different here are 4 simple and fun ways to add some unique challenges and still hit the intended stimulus.
here is an example workout to reference for our mental exercise:
4 Rounds of:
50 Double Unders
12 Chest to Bar Pull-Ups
#1. Force Unbroken Movement
Take the example written above and add the word “Unbroken” to it. It changes the pace of the workout and adds in an invisible interval. The objective remains the same; complete the workout as quickly as possible. But now you have to make sure you rest long enough to complete the set unbroken without resting too long and slowing down too much. By the time you get to the final round you may have to start searching deep inside yourself to find the courage to hit all 12 pull-ups in a row even when your grip and shoulders are fried.
#2. Add Set Rest Intervals
Determine the intensity you want from the movements then build in a rest period that will allow that. 1-to-1 or 2-to-1 ratio can make a big difference. Or turn it to a 3-to-1 ratio and make sure to keep the foot on the pedal the entire time you’re working. The same amount of work complete at a different intensity level can completely change the challenge and experience.
#3. Record Multiple Scores
What if each of the 4 rounds was it’s own individual score? What if the objective was to get a faster score each round? What if the only score that you recorded at the end of the workout was the slowest round you completed? Each of those completely changes the mindset before and during the workout.
#4. Start Rounds on a Fixed Time
For the workout above, you could say that each rounds starts every 3rd minute. This creates an interval and rewards you for going faster. The quicker you complete the round, the longer you get to rest before the next one. This creates an incentive for intensity also.
These strategies can be applied to almost any workout.
Try some when your training feels mundane and let us know how it went!