CFT Variation 3 (Combined w/UAW)

To vary a bit and see what would happen, I utilized Scott Helvenston’s “Ultimate Aerobic Workout” (UAW) for the Pre and Post Fatigue sessions. I’m not sure if I got it totally right, because it’s been so long since I’ve actually viewed it, but over the years I’ve ended up with a really basic but sweaty calisthenic workout that I’ve derived from his Elite Fitness Systems video. It’s a pretty simple calisthenics routine that you just end up repeating twice for the full workout.

So for this CFT, I just split his workout and did the session once before the Core portion of the CFT, and one time through again for the Post Fatigue.

For the Core exercise portion, I then did the usual kettlebell drill of the upside down pyramid (UDP) using descending weights in the LCCJ. In between the LCCJ sets, I did sets of velocity training. First velocity was sprinting (in place) with 1.5 lb dumbbell, second was kali sticks vs heavy bag, and third was punch/kick/tackle vs heavy bag–each set was a minute.

So it looked something like this:

Pre-Fatigue
“Ultimate Aerobic Workout” — Part I
(UAW-P1)

10 four count jumping jacks
10 dive bomber push ups
10 four count run-over-the-line (hard to explain)
10 triangle push ups
10 four count box jumps (legs together, jump forward, to the side,
back, to the left; at a count of five, reverse)
10 four count jumping jacks
10 four count reverse crunches (leg raise plus thrust legs up)
10 four count run-over-the-line (rotl)
10 four count twisting crunches (elbow to opposite knee)
10 four count box jumps
10 regular crunches
10 four count jumping jacks
10 four count forward lunges (alternating legs)
10 four count rotl
10 two count power lunges (start in lunge position, jump up and reverse feet)
10 four count box jumps
10 four count squat thrusts

Whew!

Core
1 min, each arm, LCCJ (32 kg)
1 min, sprinting in place, dumbbells (1.5 lbs)
1 min, each arm, LCCJ (24 kg)
1 min, kali sticks vs heavy bag
1 min, each arm, LCCJ (16 kg)
1 min, punch/kick/tackle heavy bag

Post-Fatigue
“Ultimate Aerobic Workout” — Part II
(UAW-P2)

Repeats Part I

Breathe. Cool down. Stretch.

The astute observer will note that the UAW Parts 1 & 2 also have the characteristic of alternating velocity moves with strength moves. And intentionally so. The only thing I left out of the UAW for this time was the pull ups. I don’t remember if they start off Parts 1 & 2, or are at the end. Doesn’t really matter. Helvenston’s workout was pretty advanced, and obviously uses the same principles as the CFT. But it also shows that you can play with the variables of intensity and strength training at about any scale.

By itself the UAW is CFT, and a really intense workout if you make it so. I didn’t time the workout, but the longest portion is the UAW. You can usually do the UAW in about 20-30 minutes total. One part runs you about 10-15 minutes, of course. So the whole thing was about 40 minutes, max, not including the afterwork stretching a meditating/breathing. Maybe less.

So for a good, speedy workout, you can try this at home. Just make sure to bring the bucket…