Olympic Circuit Training

Perhaps the most physically fit (and jacked!) of all athletes are gymnasts. And if you want to look like an Olympian, it’s time to start training like one.

So we got three-time Olympic gymnast (and Mudsanity co-creator) John Roethlisberger to help us help you go from flab to fit.

(You should rest no more than 20 seconds between exercises. Warning: this circuit is intense, so consult a doctor and your local morgue before attempting.)

1. Sprints
“This is CrossFit before CrossFit,” says Roethlisberger. So start off with an easy, 100-foot sprint. NBD, bro.
2. Handstand pushups, max repetitions
You just need a wall.
3. Leg lifts, max repetitions
Don’t have a bar to hang from? Do 20 V-ups instead.
4. Box jumps, max repetitions
Stack the boxes as high as you can possibly reach. “If you can do more than 10, it’s not high enough,” says Roethlisberger.
5. Pull-ups, max repetitions
Even better than pull-ups? Rope climbs, up and down as many times as you can.
6. Pushups, max repetitions
Or parallel bar dips, whichever is least likely to give you a massive stroke at this point.
7. Arch-ups, 15
If, instead of hanging from a bench, you’re doing these on your stomach, try for at least 30.
8. Squat jumps, 30
Go down, jump up as high as you can. Simple, unless you have a low-ceilinged gym. In which case we hope you enjoy the taste of plaster.
9. V-ups, tuck-ups alternating, 30 of each
And you’re done. “If you do it right, as hard as you can, you only need to do it once," notes Roethlisberger. So no need to repeat the circuit … until tomorrow!

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