GPP Workouts Welcome to the GPP workouts section. In this section you have access to GPP workouts that are non-specific, general and all inclusive. By design and definition these workouts are for overall, generalised conditioning applicable to a wide range of sports and tasks and great for building a solid base to work from. So what is GPP? GPP is an acronym for General Physical Preparedness. GPP works on the principle of preparing the body for the broadest range of tasks. Please note that these are simply workouts, not full programs. These workouts are not intended to be followed in the order they appear in this section. The workouts should be organised into a program appropriately.
--------------------------------------------------------------------------------- The Workouts(Continuously updated)--------------------------------------------------------------------------------- GROUP/PARTNER WORKOUT Partner one piggy back partner two 50 metres. Partner one performs 10 squats with partner two on his/her back. Swap over. Perform a total of five rounds each. --------------------------------------------------------------------------------- Three rounds of the following for time... Lunge clean (power-cleans performed in a lunge stance) x 10 each leg Lunge thrusters (thrusters performed in a lunge stance) x 10 each leg Burpee broad jumps x 10 Side to side squat jumps x 10 --------------------------------------------------------------------------------- Hang clean (heavy) for 5-4-3-2-1 reps 100 metre sprint with bear crawl back x 3 with 90 seconds rest between intervals --------------------------------------------------------------------------------- The following is an idea for utilising ordinary items to make an obstacle course. Feel free to use your imagination. Complete the following course 10 times for time... Hurdle chairs x 20 Commando crawl under chairs x 10 Up and over high bar (use a kid's swing set or similar) Slalom soccer ball dribble x 20 metres --------------------------------------------------------------------------------- ATHLETIC ALL-ROUNDER SESSION Using a large field perform the following for time... 100 metre sprint Discus throw Shot put throw 110 metre hurdles (even if you have to imagine the hurdles) Medicine ball overhead throws x 100 metres Forward rolls x 100 metres Throw a tennis ball maximum distance then chase it x 5 *Please note that you may have to improvise for some of these implements. Even if you don't have them still try to make use of such workouts due to the functional and broad skill-set it will develop. --------------------------------------------------------------------------------- Complete the following for time... 100 Squats 50 Push-ups 25 sit-ups Run 1 mile 25 Sit-ups 50 Push-ups 100 Squats --------------------------------------------------------------------------------- IWT workout. Snatch x 8 Row 2 min Rest one minute Repeat for a total of three rounds. Then... Power-cleans x 8 Run 2 min Rest one minute Repeat for a total of three rounds. Then... Cycling Tabata --------------------------------------------------------------------------------- Five rounds for time of... 50 metre sprint Box jumps x 10 Clap push-ups x 10 Double unders x 20 --------------------------------------------------------------------------------- 250 burpees for time --------------------------------------------------------------------------------- 5k run x 2. Rest three minutes between each. --------------------------------------------------------------------------------- Five rounds, each for time with one minute rest between each round. Tuck push-up x 10 20 metre shuttle sprint x 10 Bear crawl x 20 metres Broad jumps x 10 --------------------------------------------------------------------------------- Set a timer for 30 minutes. Continue the following workout until the timer runs out. Bent over row Front squats Push-ups (hands on bar) First set complete one rep of each, second set complete two reps of each and so on until the timer finishes. ---------------------------------------------------------------------------------- Five rounds of the following for time... Power-cleans x 5 Squat jumps x 10 Burpees x 10 Push-press x 5 Double unders x 15 ---------------------------------------------------------------------------------- Complete the following for time... Lie face down at the start of a 100 metre field or track. Then sprint 50 metres and lie down. Sprint another 50 metres to the end then lie down. Sprint back the full 100 then lie down and repeat from the start for five rounds. ---------------------------------------------------------------------------------- Complete the following for time... Throw a sand bag, punching bag, large rock or anything else over 25kg as far forward as possible. Complete 50 throws. ---------------------------------------------------------------------------------- Tag team workout... For this one you will need a rower (preferable concept two or similar). With a partner row as far as possible for a set time of three minutes while the other partner performs push-ups for the same length of time. Then switch. Keep reducing the time by 15 seconds each round until you get down to 30 seconds of each. ---------------------------------------------------------------------------------- With a 10+ kg pack or weight vest on, steady jog for five minutes then perform 50 squats. Every five minutes stop and do one of the following exercises until each exercise has been completed once... 20 push-ups 50 sit-ups 10 burpees ---------------------------------------------------------------------------------- For this you will need either some heavy medicine balls, medium size rocks, atlas stones or something else heavy (at least four). You will also need a fence, wall or similar at around neck height. As many rounds in 20 minutes as you can of... Throw each of the heavy items over the fence, climb over and throw them back. ----------------------------------------------------------------------------------
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